As menopause brings significant changes to a woman's life, it can be both challenging and transformative. But amidst the ups and downs, there are powerful tools like yoga and meditation that offer a sense of calm and balance. These ancient practices have the potential to restore mental and physical health during this phase of life. We spoke to experts who explained their benefits and ways to add it to your daily routine.
Dr Prasannalatha, Senior Obstetrician and Gynaecologist, Kamineni Hospitals, Hyderabad said, “Menopause is often accompanied by hormonal changes that can lead to various physical and emotional symptoms, such as hot flashes, mood swings, anxiety, insomnia, and fatigue. Practising yoga and meditation can be beneficial for restoring mental and physical health during menopause.”
According to Evidence-based Complementary and Alternative Medicine, a minimum of 12 months of amenorrhea precedes the onset of menopause, which typically happens around the age of 50.
A Holistic Approach to Menopause
Dr Prasannalatha highlighted, “Yoga, with its combination of physical postures, breathing exercises, and meditation, offers a holistic approach to managing menopausal symptoms and enhancing overall well-being. Specific yoga poses target physical discomforts like hot flashes, night sweats, and joint pain, improving flexibility, strength, and joint health.”
Managing Emotional Turbulence
Dr Prasannalatha said, “During menopause, emotions can run high, and stress and mood swings may become more pronounced. Yoga and meditation provide effective tools to manage these challenges. Deep breathing exercises and mindfulness practices calm the mind and promote emotional balance.”
Also Read: From Menarche To Menopause: Expert Explains How Periods Change With Age
Holistic Health Benefits
Regular yoga and meditation practice not only boost energy levels and mental focus but also contribute to maintaining a healthy weight, improving cardiovascular health, and supporting bone density.
Improving Sleep Quality
Disrupted sleep is a common complaint during menopause. Relaxation techniques, such as gentle yoga stretches and relaxation exercises, can help improve sleep patterns when incorporated before bedtime.
Physical Benefits of Yoga
Sanjith Shetty, Founder and CEO, Miror said, “Yoga offers a low-impact form of exercise that is gentle on the joints, making it suitable for menopausal women. Regular yoga practice helps regain muscle tone, which tends to decline during menopause.” Certain yoga poses target specific organs, such as the kidneys, adrenal glands, and thyroid, which may not function optimally during this phase. By increasing circulation and blood flow to these organs, yoga can help balance hormones and alleviate menopausal symptoms.
Also Read: From Irregular Periods To Hot Flashes: Expert Lists Early Signs Of Menopause
Specific Poses for Menopause Relief
Shetty said, “Shavasana, commonly practised at the end of a yoga session, has a calming effect and aids in reducing stress. It can effectively alleviate menopausal symptoms, including anxiety, stress, irritability, and insomnia. Other poses like cat and cow pose and child's pose help relax the muscles and prepare the body for sleep, helping prevent night sweats.”
Bottomline
When starting yoga during menopause, it's essential to listen to your body and choose practices that align with your comfort level and abilities. Attending classes led by experienced instructors who understand menopause-related challenges can be particularly beneficial.
Disclaimer
The information in this article is provided by experts, however, we recommend you consult with your expert before starting any exercise routine.
