Menopause, is a transformative journey that brings with it a myriad of physical, mental and emotional changes. From hot flashes to mood swings, navigating this transition can sometimes feel overwhelming. However, amidst these challenges, yoga therapy emerges as a gentle and powerful tool offering support to all women. In this blog post, I'll explore how yoga therapy can support balance and well-being during menopause.
Understanding Menopause:
Menopause is characterised by a decline in oestrogen and progesterone levels, leading to a range of symptoms such as headaches, changes in bone health, night sweats, dryness, sleep disturbances, mood swings, aching joints, brain fog and changes in libido. These physiological changes can also be accompanied by psychological and emotional shifts, including feelings of anxiety, depression and loss.
Oestrogen has a role to play in many parts of the body, there are receptors in the reproductive tract and breast, but they are also found in tissues as diverse as bone, brain, liver, colon, skin, and salivary gland (Eyster, 2016). So when oestrogen levels change, menopausal symptoms can be diverse and wide ranging. There is even research going on at the moment into oestrogen receptors in the inner ear that may be linked to tinnitus in menopausal women (Chen, 2018).
Women have very different experiences of menopause, some will sail through without even noticing it, others may have a myriad of symptoms, there really is such variety that a one size fits all approach is not that useful. For some HRT will be a life saver, for others it won’t and for some they may want a more natural approach or something to use alongside HRT. One of the benefits of yoga therapy is that it can be adapted to suit the individual in that moment and can also be used alongside other treatments and therapies.
Yoga Therapy: A Holistic Approach:
Yoga therapy offers a holistic approach to alleviating the symptoms of menopause as it acknowledges and works with the interconnectedness of the body, mind, emotion and spirit. Unlike group yoga classes, which may focus primarily on physical postures (asanas), yoga therapy incorporates a wide range of techniques tailored to meet the specific needs of each individual.
Breathwork (Pranayama):
Pranayama, or breathwork, lies at the heart of yoga therapy. Specific breathing techniques can help calm the nervous system, alleviate stress, and help regulate hormonal fluctuations commonly experienced during menopause. Practices such as Sheetali and Sitkari often provide immediate relief from hot flashes and coherent breathing or alternate nostril breathing can promote a sense of balance.
Gentle Asanas:
Breath-centred yoga asanas that focus on gentle moving and stretching, can help release tension from muscles and enhance overall well-being. Restorative poses, supported by props such as bolsters and blankets, can facilitate deep relaxation, encourage deep rest and may reduce the effects of stress (Cohen, 2007). Strong standing poses can help support bone health (Lu et al., 2015) and promote strength to help support functional movement and a balanced metabolism as we age.
Meditation and Mindfulness:
The practice of meditation and mindfulness can be particularly beneficial for managing the emotional ups and downs associated with menopause. By cultivating present-moment awareness and observing thoughts without judgement, we can develop greater resilience to stress and cultivate a sense of inner peace. Guided imagery, self-reflection, and loving-kindness meditation are powerful practices that can foster emotional balance and self-compassion at this time when life can seem so turbulent.
Self-Reflection:
Not everyone, but many women will go through the menopause during midlife and many existential questions can arise: What am I doing? Where am I going in life? What do I want out of my life? Who am I? Yoga therapy can help provide a kind, non-judgemental space within which you can explore these themes. It also offers self-reflection practices such as journaling that can be really wonderful jumping off points for beginning to explore these deep and profound questions.
Ayurvedic Lifestyle Practices:
Incorporating principles of Ayurveda, the ancient Indian system of medicine, can further enhance the efficacy of yoga therapy for menopause. Simple lifestyle adjustments, such as following a balanced diet, staying hydrated, getting adequate rest, and establishing a regular routine, can help alleviate symptoms. Ayurvedic supplements, such as Ashwagandha, may also offer additional support.
Menopause and yoga both invite us to embrace change. Change can be difficult and messy sometimes even if it is leading us towards a new way of being. Yoga therapy offers a safe and gentle approach to navigating the challenges of this life transition with kindness. It can help women find balance, resilience, and even a renewed sense of vitality as they embrace this new chapter in their life.
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