Your Garden as a Medicine Cabinet

Everyday Herbs That Support Body and Mind in Midlife

By Rebekah Brown, Founder of MPOWDER

When I first began looking for ways to support my body through perimenopause and beyond, I assumed the answers would lie in expensive, hard-to-find supplements or exotic superfoods flown in from distant corners of the world.

But as I dug deeper—into both research and tradition—I realized something both comforting and empowering: many of the most effective, evidence-backed botanicals for midlife support are growing in our gardens, sitting on our spice racks, or tucked inside our kitchen cupboards.

Our ancestors knew this. And science is now catching up.

The Power of Kitchen-Table Remedies

Herbs and botanicals have been used for centuries to help the body adapt to change. And in midlife, change is exactly what’s happening—on every biochemical level.

Here are just a few everyday plants with powerful midlife benefits:

• Lemon Balm (Melissa officinalis):
  Traditionally used to ease anxiety and restlessness. Studies now show its potential in supporting mood and cognitive function—something many of us look for  as our estrogen levels shift. This humble herb can be grown in your garden or in a pot in the kitchen. Steep it in hot water for 10-15 minutes to make a lovely calming brew. If you can’t grow it, buy from a reputable herbalist like Neals Yard Remedies. You can find it in our Meno-Boost or Mood Food formulations too.

• Ginger:
  A beautiful botanical with a strong tradition in supporting digestion, Ginger belongs to the family of herbs known as carminatives, and has been shown to relax our intestinal smooth muscles to prevent or relieve excess gas. This flexible aromatic powerhouse can be brewed as a tea, added to stews or sweet foods for a kick.

• Red Clover:
  A rich source of natural isoflavones—plant-based compounds that mimic estrogen in the body. Clinical trials suggest red clover may help with hot flashes and bone density support. One thing to be aware of is that mother nature is synergistic. Red Clover benefits from being paired with a prebiotic, which is why we blend it with Slippery Elm in our Meno-Boost blend.

• Cinnamon:
  Known for its blood sugar balancing properties—particularly helpful as insulin sensitivity shifts in midlife. If you’re shopping for it, make sure you buy Ceylon Cinnamon - sometimes also labelled as true Cinnamon for its ultra-low coumarin levels. It’s a little more expensive but better for you - and tastes better too. 

Science Meets Ancestral Wisdom

Modern research is now validating what traditional and functional medicine practitioners have always known: that food and plants have a powerful role in supporting our biochemistry. And although the studies are often underfunded, smaller than pharmaceutical company-led trials, potential is being proved out. 

At MPOWDER, we work hard to ensure every botanical we include is present in meaningful, research-backed doses. And as new science comes to light, we fold new ingredients into our formulations too.

If you’d like to dive deeper into the insight  behind the herbs we use, you can explore the studies linked on our Science & Research page.

Safety note: Nature packs a powerful punch. Even with familiar herbs and botanicals, make sure you talk to your medical practitioner before introducing anything new at significant volumes, particularly if you have an underlying health condition or are taking medication.