Perimenopause and menopause usually occur between the ages 45 and 55 years of age, as a woman’s oestrogen levels drop, but as so many of our readers know, it can start earlier. (It is considered an early menopause when your periods stop before the age of 40 years old.)
So how can you look after yourself if you are going through the menopause? Colette Assor, our accupuncturist expert explains.
In the UK, (Source NHS.)the average age for a woman to reach menopause is 51. Some women will experience few, or no symptoms and others will experience a wide range of debilitating symptoms including insomnia, night sweats, joint pain, irritability, and hot flushes, that dramatically affect quality of life.There is however no universal experience of menopause with a global difference in nature and severity of symptoms worldwide.
in 2020, research in EJGM suggests that diet and lifestyle directly influence the severity of menopausal symptoms. Many women take herbs, adopt dietary changes, and have acupuncture treatment as part of their daily lives. Women unable to take HRT for medical reasons or who choose not to receive HRT seek acupuncture as a viable option for relief. Many women choose to have acupuncture alongside HRT treatment.
Traditional Chinese medicine (TCM) is rooted in the theory of yin and yang, the idea that all things are composed of two opposite forces. When those forces are in balance, says TCM, the body is healthy. The menopause is a time where yin naturally becomes depleted. The Kidneys store the jing, or vital essence, which naturally declines as we age. TCM views working long hours, poor diet and high stress levels as further depleting yin leading to an upset of the body’s natural equilibrium.
Modern day living can be stressful so i’ve put together a few steps you can take to help your body and mind
I recommend to all my patients with menopausal symptoms to try to carve out at least 30 minutes or more rest time during the day. It is very important to nourish the mind and body through down time, sleep, and relaxation. and place a high importance on the value of rest and self-care.
Mindful meditation
- Take up a daily mindful meditation practise to calm and nourish your nervous system
- Study a mindfulness course to learn to live mindfully – this can improve well-being and reduce stress.
Movement is medicine
- Exercise regularly
- Always listen to your body and be gentle with yourself. Some gentle forms of exercise include Pilates, walking, tai chi, qigong. It’s not just about the right amount of exercise, it’s also about how we move and tuning into the needs of your own body. This is achieved by exercising mindfully.
Diet
- Food has been used medicinally for thousands of years. During menopause nutritional intake is important.
- Try to eat a well-balanced diet with lots of fresh fruit vegetables and proteins. For hot flushes avoid spices foods, caffeine, sugar, and alcohol. For good sleep and well-being make sure you are eating oily fish and nuts ditch the junk and processed foods.
Chinese Dietary therapy
- Treating illness and maintaining health through dietary therapy is central to the practice of Chinese medicine. The closer we stay to the rhythms and cycles of nature, the healthier and more balanced we will be.
- An optimum diet takes the seasonal flow into account. In autumn, the season of letting go, we replace cold and raw summer foods with warm cooked foods, nourishing soups.
- During autumn/ winter, increased rest, moving inward and paying more attention to our internal lives. Living in harmony with the seasons we see that nature is slowing down, it is healthy for us to do the same
Traditional acupuncture takes a holistic approach to health and regards disease as a sign that the body is out of balance. The skill of the acupuncturist lies in identifying the root of the problem and selecting the most effective treatment. Treatment includes looking at diet, lifestyle, and emotional health. Most patients report a feeling of deep relaxation, and improved wellbeing and after acupuncture.
In 2019 Research published in the British Medical journal ,states that a brief course of acupuncture may help ease menopausal symptoms. The study found that 5 weeks of acupuncture reduced hot flashes, night sweats, mood swings, and sleep disruptions in women dealing with menopause symptoms.
The study concludes that acupuncture offers a “realistic “treatment option for women who choose not to, or are unable to take HRT. Among women dealing with moderate to severe symptoms acupuncture was associated with reductions in hot flushes, excess sweating, mood swings, sleep disturbances and hair problems. a safe, cost-effective and simple procedure, with very few side-effects reported.”
From a bio medical viewpoint. Acupuncture is believed to stimulate the nervous system, influencing the production of hormones and neurotransmitters. The resulting bio -chemical changes stimulate the body’s natural healing abilities promoting physical and emotional wellbeing. The insertion of acupuncture needles under MRI, changes in the way the brain reacts.
A 2013 study found that acupuncture can alter neurotransmitters and that it may help in conditions such as anxiety and nervousness, improving overall mood.
In the East, Menopause is viewed as a “second spring”, a new start of greater freedom, renewal, and growth. Maybe we should adapt this way of looking at Menopause and embrace the change!
Colette Assor Lic Ac MBAcC practises acupuncture in North London, specialist interests are reproductive medicine, stress and hormonal health.
Colette recently received an award and was made a a fellow of the British Acupuncture council and has been in clinical practise almost 25 years.
The British Acupuncture Council are The UK’s leading regulatory body of Acupuncturists. All members are listed on the register of the professional standards authority for Health and Social Care. It is advised to choose an acupuncture practitioner on an accredited register. To find an acupuncturist in your area, click here.
