Monthly Yoga in Menopause workshop at Sensate Spa, Henleaze.
We are learning so much about the transformation that women’s bodies undergo during the menopause. It’s not just about hot flushes and night sweats – the drop in oestrogen and progesterone, which increases cortisol and inflammation, impacts on cell formation and brain function. So are there things we can do through mindful living to mitigate this?
What changes occur? The scary bit.
In a nutshell (and I’m not a physiologist so I may get the detail wrong!), the drop in hormones disrupts communication to neurons in the brain, leading to brain fog, low mood, reduction of melatonin and serotonin (sleep issues anyone??) There is evidence that it contributes to the development of Alzheimer’s, and cardiovascular problems and palpitations can occur. It affects bone and connective tissue health – most women notice their joints aching and are more prone to injuries (frozen shoulders are common).
How can we manage this through therapy or exercise?
Doctors have historically doled out anti-depressants to women with symptoms of anxiety and depression in perimenopause.
HRT can massively help, it does for me. But I still notice ongoing changes in my body, 6 years post-menopause – muscle problems, changes to my sleep pattern, weight gain with no change in my diet. So we still need to keep on top of exercise, diet and looking after our cognitive function.
If we can reduce cortisol – the hormone that stimulates the sympathetic nervous system (the fight/flight mode) – we can manage insomnia, anxiety and support inflammation. Stimulating the vagus nerve also helps (the joyful, sociable side of us) through regular sleep, nature, sunlight, social interactions, exercise.
So what does this look like in yoga?
Joint mobilising exercises, working on resilience through long holds in postures (which trains us to bear uncomfortable sensations) teaching our brain to switch between calm and active, with bursts of rest between vigorous exercise. Also vestibular exercises to balance both sides of our brain; balancing, using resistance bands to target muscles, weights; deep relaxation and meditation; functional breathing to increase the uptake of oxygen. My body feels reborn after a grounding yoga practice and my mind calm.
And therapy?
Talking to someone can help you manage the transition, emotionally and mentally. We have to come to terms with how society sees older women, learn to love and appreciate ourselves in our new bodies, even if we have a few more wobbly bits. It’s still work in progress for me but I am so much happier with myself post-menopause and would never return to the monthly disruption of menstruation.
Conclusion:
I know this is an overwhelming list of symptoms, but I wish I’d been made more aware of it sooner. But there are so many things we can do to manage this transitional time and come out of it on top. I want to help you see it as a joyful time of more energy, more self-acceptance and appreciation of life and we can do this through therapeutic yoga.