As women navigate the challenging phase of menopause, yoga has emerged as a beneficial practice to alleviate symptoms such as mood swings, insomnia, and hot flushes. According to a meta-analysis published in Maturitas, yoga significantly reduces psychological symptoms like anxiety and depression during menopause. The International Menopause Society also supports these findings, noting that yoga can lead to marked reductions in a variety of menopausal complaints.
Understanding Menopause and Its Challenges
Menopause signifies the natural end of a woman’s menstrual cycles, typically occurring in the 40s or 50s. This process, called perimenopause when symptoms first appear, is marked by fluctuating hormones, particularly oestrogen, leading to a wide range of physical and emotional changes. Some women may require medical interventions if menopause occurs prematurely due to surgeries like hysterectomy or treatments such as chemotherapy.
Research from Monash University highlights that approximately 40 percent of perimenopausal women experience depressive symptoms, often more severe than in other age groups. This underscores the need for effective management strategies, with yoga offering a promising solution.
Yoga as a Holistic Solution
Yoga provides an integrated approach to managing menopause symptoms by addressing the body’s physical, emotional, mental, and energetic layers. Regular practice of yoga poses, or asanas, can help improve physical health, while meditation and breathing techniques enhance mental well-being. The practice stimulates the parasympathetic nervous system, which is linked to reducing cardiovascular risks and improving heart rate variability.
Ayurveda, an ancient Indian system of wellness, complements yoga by addressing menopause through lifestyle changes and herbal remedies. It views menopause as a natural phase and attributes symptoms to imbalances in the body’s doshas. Ayurvedic practices focus on balancing these doshas through diet, routine, and gentle exercises, aligning with the calming effects of yoga.
For women facing menopause, yoga offers a path to not only mitigate symptoms but also to embrace this life stage with a sense of balance and well-being. As the conversation around menopause becomes more open, practices like yoga are gaining recognition as valuable tools for managing this significant transition in a woman’s life.
