The menopause
The Menopause
We are wise women. Having journeyed through puberty in our teenage years, perhaps pregnancy and childbirth in our 20’s, 30’s or maybe 40’s and now our ‘second spring’ (Mimi Kuo Deemer) is upon us. I’m 48, peri-menopausal, a yogi and an avid believer that food is medicine.
What is The Menopause?
“The word menopause literally means when your periods stop. ‘Meno’ refers to your menstrual cycle and ‘pause’ refers to the cycle stopping. [No link to men!]. The medical definition of being menopausal is when you have not had a period for one year. The menopause occurs when your ovaries no longer produce eggs and, as a result, the levels of hormones called estrogen, progesterone and testosterone fall. Estrogen protects a number of different systems in your body: your brain, skin, bones, heart, urinary functions and the genital area – low levels of estrogen can affect all these parts of your body.” (Dr Louise Newman)
There are 3 stages of menopause and symptoms:
1. Perimenopause – this is the time leading up to the menopause, you will likely have irregular periods and as the estrogen and progesterone levels change, you may experience hot flushes, mood swings, soreness, dryness and other symptoms.
2. Menopause – the medical term as your periods will have stopped for 12 months.
3. Postmenopause – this is the time after your periods have stopped.
(These stages can also be experienced during a surgical menopause – refer to www.balance-menopause.com for more information)
Eastern v’s Western Culture
In Eastern cultures the menopause has positive connotations as women are embraced for their knowledge and wisdom. They slow down because they recognise that their bodies are changing and their culture allows this to happen. In the West, we push through the stress, the pain, the symptoms and refuse to listen to our bodies. It is always talking to us and listening and reacting is important.
“The way we think about menopause needs to be re-framed. We need to understand that the cycles of life are gates of initiation…The natural female cycles of menstruation, pregnancy, perimenopause and menopause are treasures of discovery…It is during these cycles that we can learn to transform our experiences into healing ‘medicine’ instead of viewing them as poisonous and inconvenient annoyances.” (Forrest)
Resistance to Change
I get it; work, children, parents, partners, social and household commitments aren’t going to just disappear, but neither is the menopause. Do you want to change? If not why not, is your health not worthy? Is there a fear or resistance to change? Are there micro changes that you can make to your lifestyle?
Are you open about the symptoms you’re having? I know I find it difficult, perhaps I’m afraid of what people may think of me? Will they think I can’t cope and that I’m weak?
In Louise Hay’s book ‘Heal Your Body’ (1984), she offers ‘healing affirmations. During menopause maybe we have a ‘fear of no longer being wanted. [A] fear of aging. Self-rejection. Not feeling good enough.’ Hay guides us to a new thought pattern, by recommending this mantra,
‘I am balanced and peaceful in all changes of cycles and I bless my body with love.’
Empowerment and Control
Losing control and not understanding what’s going on in your own body and mind can be debilitating and scary and will possibly have an impact on your relationships with friends, family and yourself. Your working relationships and productivity will change and of course your physical and mental wellbeing is shifting. It took me a few months to realise what was happening and I empower myself by researching, reading books, using apps, eating the right foods, drinking plenty, watching TV documentaries, talking to friends and family and attending menopause cafes and workshops. Understanding what is happening has allowed me to make informed decisions as to how I want to treat my symptoms and how I feel about this significant stage in my life. I know the options and understand the consequences for my body for each therapy or lifestyle change I choose or don’t choose. Over the years yoga has given me the ability to be fully in touch with my feelings, emotions, physical body and most of the time my mind.
Having this approach has allowed conversations to happen with my close family and they’re able to support (or avoid) me at vulnerable times. Having a light hearted view has also allowed me to joke about symptoms with my students if I forget a word or confuse an elbow with a wrist!
Finding a sense of community is very empowering and listening and talking to other women has allowed me to build a network of support. Something other cultures still embrace.
There are lots of resources out there for the menopause in the form of books, apps, websites, videos, pamphlets, holistic therapists, podcasts, exercise classes, yoga, courses, HRT, workshops, retreats and menopause cafes (this may vary depending on where you live.) And thankfully there is now lots of celebrity endorsement (Davina McCall, Menopausing) and media coverage.
How can you support yourself?
With alternative therapies, sleep, food, diet, lifestyle, education, managing stress and support.
Ayurveda
‘Empower yourself so you have control, by listening to the wisdom of your own body, this is the key to success.’ (Ayurvedic therapy), the sister science to yoga, is an ancient Indian system of holistic health and wellbeing. There are three main constitutional types, or ‘doshas’, which translates as ‘impurity’ or ‘imbalance’. They derive their qualities from the five elements – space, air, fire, water and earth.
Fig 1: heymonicab.com
During the menopause we are in Vata Dosha, working with air and space – we need to slow down in order to prepare for our spiritual transition. We need to find homeostasis, (a state of equilibrium), whereby the mind, body and spirit can function optimally. This can be attained by eating the right food, slowing down, meditation, yoga asana (poses) and being in sink with the seasons and your body.
Traditional Chinese Medicine (TCM)
Another philosophy is Traditional Chinese Medicine (TCM), similarly, this views the menopause ‘as the body’s wisdom and slowing down the ageing process to bring longevity and a new balance in our later years…Women [in the East] view their non-reproductive years as a time of rejuvenation, of new possibilities and potential.’ (Coveney 2022). TCM believes that life is a delicate balance between Yin and Yang, there is no happy without sad, day without night. A woman is born with ‘life essence’ and when we are young there is ample amounts to draw on to maintain yin and yang equilibrium, however, as ‘we age we need to preserve this yin by slowing down and living more harmoniously with the world around us.’ (Coveney 2022). Practices such as Yin yoga, restorative yoga, yoga nidra, and a balanced lifestyle of rest and exercise, breath work and a good diet will allow an equilibrium to be reached.
Food, diet and supplements
I reset my microbiome with a nutritional ketogenic eating plan 17 years ago, taking herbal therapies and supplements. It was a challenging three months of detoxing my body, but it allowed me to reset my microbiome and I can eat (what I call) bad food occasionally, but my body doesn’t thank me it simply tolerates it. I believe and through experience; a healthy gut can reduce brain fog and forgetfulness and other symptoms. When I improve my diet my head and body feel better. I sleep better, my moods are improved and I feel lighter/freer. It’s also important to drink plenty of water and herbal tea. I also eat plenty of green vegetables, fruit, nuts and seeds, protein (I’m not vegan/vegetarian as my diet is restricted for health reasons) and good fats, such as extra virgin olive oil. Dark chocolate is a nice treat as is the occasional drink.
I take vitamin D3, vitamin C and ashwagandha seasonally and cod liver oil and a B complex daily. It’s worth knowing how to choose a good supplement as they’re not made equally. In Ayurveda, they recommend changing herbs with the seasons and taking herbs to compliment your dosha. Follow this link to complete a quiz to work out your dosha Dosha Quiz / Body Type Test - Joyful Belly School of Ayurveda
Exercise, yoga and lifestyle
I’ve exercised all my life. Mostly cardiovascular, and when I was younger this was a time in my life where I was living in pitta dosha. I was in my womanhood, menstruating and family planning. My body was in abundance with plenty of hormones and energy. Today in my vata stage of life, I’m drawn to gentler things and restorative exercise, like yoga, saunas, paddle boarding and walking – and if like me you believe the Ayurvedic way, I’ve listened to my body and I’m being kinder to myself. Meditation, pranayama (breathing techniques), yogic sleep (yoga nidra) are beautiful practices keeping me in my yin state. There is a balance, so my yang are things like running and spin as my cardiovascular fitness is very important and I also do weight training hopefully keeping osteoporosis at bay.
Sleep
Adults should be getting 7-8 hours of unbroken sleep a night. During the menopause this can be disrupted by hot flushes, needing the toilet, partners and other disturbances. Lavender, chamomile tea, a cold room, yoga/meditation, a regular routine and a relaxing bath before bed are some of the things that will help you drop off. I struggle with sleep which then creates a vicious cycle for me of being tired and irritable and lacking energy, therefore not having the motivation to exercise. For me this is the most challenging symptom. I’ve recently started using a mantra if I wake and can’t get back to sleep – ‘Om Agasti Shavinah’ (365 days Days of Meditation) and Neals Yard roll on lavender stick is lush.
Stress
This doesn’t just occur because of a stressful job, also consider the type of exercise you are doing, what do you do to relax? Do you relax? Do you always push yourself and then never find your ‘yin’ moment? Has the dog walk become a chore rather than being in the moment? Could you enjoy a restorative or gentle yoga class? Over committing, over working and over exercising can all be stressful.
Thriving Because of An Holistic Approach
Detoxification, de-stressing, exercise, nutrition, supplements, yoga asana (poses), meditation, sleep, water and alternative therapies are all very important for my lifestyle. I’ve talked to friends and family, joined a women’s circles, attended workshops, read articles and books, listened to podcasts, and I have had the HRT conversation with my doctor. I feel very informed and most of the time in control. An holistic approach to life is so empowering.
Only you know what your body needs, it’s always talking to you, you just need to listen.
We can thrive and blossom as women. I have to remind myself that these symptoms will not last forever and that I will get through this.
Come join my Yoga For Menopause - Evolve with the new you
Thursday 11th, 18th & 25th January 2024 9.30-10.30am at Natural Healing, Pokesdown, £24 https://hatha-yoga-with-vicki.reservie.net/checkout/event/djEsNDE3LDEyMzMyLDA=
References
Belly, J. (n.d.). Ayurveda Body Type Dosha Quiz. Retrieved from Joyfulbelly.com: https://www.joyfulbelly.com/Ayurveda/body-type/Dosha-Quiz
C.Norman Shealy MD, P. (2002). Healing Remedies Encyclopedia. London: Harper Collins Publishers Ltd.
Coveney, P. (2022). Menopause Yoga A Holistic Guide to Supporting Women on their Menopasue Journey. Great Britain: Singing Dragon.
Fawley, D. (1999). Yoga & Ayurveda Self-Healing and Self-Realization. Wisconsin: Lotus Press.
Hay, L. (2005). Heal Your Body. London: Hay House Ltd.
McCall, D. (2022). Menopausing The Postive Roadmap to your Second Spring. Great Britain: Harper Collins Publishers Ltd.
Me, M. a. (2023). Menopauseandme.co.uk. Retrieved from Menopause and Me: https://www.menopauseandme.co.uk/
Newson, D. L. (2023, March). Balance. Retrieved from Balance: https://balance-menopause.com/uploads/2021/10/Living-Well-through-your-perimenopause-and-menopause-March-22-update.pdf
Newson, D. L. (2023, March). Living Well Through Perimenopasue and Menopause. Retrieved from Balance Menopause.com: https://balance-menopause.com/uploads/2021/10/Living-Well-through-your-perimenopause-and-menopause-March-22-update.pdf