One of the less talked about symptoms of menopause is difficulty sleeping – one of the core foundations of feeling good. In the East, Reishi is celebrated for its ability to assist with a restful night’s sleep. Improving energy levels and balancing hormones impacted by menopause – one of them being progesterone; the natural decline of which during menopause may be a major culprit for sleep disturbance.

Progesterone has a sleep inducing effect by stimulating the brain to produce a neurotransmitter called ‘gamma-aminobutyric acid’ (GABA). So the more progesterone you have, the more GABA you’ll produce. Melatonin, another vital hormone for sleep, also decreases with age. Secretion of melatonin is partly influenced by oestrogen and progesterone – therein compounding the issue.

In a multi-level interaction network analysis of Ganoderma Lucidum, 34 sedative-hypnotic components were identified. This study demonstrated that Reishi exerted an anti-insomnia effect via multiple central-peripheral mechanisms simultaneously.

Not only is this lack of sleep disruptive and exhausting, but it can also lead to weight gain. When we don’t get enough sleep, our bodies crave high-carbohydrate and high-fat foods as a way to boost energy levels. In addition, sleep deprivation can cause hormonal imbalances that make it harder to lose weight. Shiitake in particular can be helpful for menopausal women struggling with weight gain by reducing blood pressure and cholesterol.

Shiitake also contains hypolipidemic (fat reducing) components such as eritadenine and beta glucans. These compounds have been shown to decrease food intake by making you feel fuller more quickly, while maintaining optimal nutritional absorption rates. One promising in vitro animal found that Shiitake could prevent body weight gain and fat deposition. While further human research is necessary to confirm these findings – the results so far are promising.

Evidence shows that including Maitake in your menopausal toolkit could be another great way to maintain a healthy BMI. Maitake helps restore hormonal balance by improving insulin sensitivity, which in turn helps to prevent diabetes and heart disease.

It’s thought that hot flashes occur when decreased oestrogen levels cause your body’s thermostat (hypothalamus) to become more sensitive to slight changes in body temperature. When the hypothalamus thinks your body is too warm, it starts a chain of events — a hot flash — to cool you down.

Maitake contains a substance called “Ergothioneine,” which is thought to have antioxidant and anti-inflammatory properties. In a small study of postmenopausal women, those who took a daily supplement of maitake for eight weeks reported a significant reduction in hot flashes and night sweats.

Another study published in the journal Menopause found that a daily supplement containing Reishi mushroom extract helped to reduce hot flashes by supporting the HPA (hypothalamic-pituitary-ovarian) axis. This action may help regulate oestrogen production, while also increasing the sensitivity of oestrogen receptors – making the amount of oestrogen in a woman’s body ‘go further’.