Managing Menopause with Yoga

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Introduction

Throughout a woman’s lifetime, she goes through many physiological changes, and menopause is one of them. Menopause is a natural phase in a woman’s life that signals the end of her reproductive years. In this blog, we will explore more about menopause and how to effectively manage it with the help of yoga.

Understanding Menopause

On average, menopause typically occurs between the ages of 45 to 55. While menopause can bring about various changes at a physical and mental level, it is essential to understand its causes, symptoms, and find ways to empower yourself to manage this condition naturally.

Menopause primarily occurs due to age. As a woman grows older, her ovaries gradually reduce producing less estrogen and progesterone. Eventually, a phase comes when the menstrual period stops completely. Other factors like genetics, surgical procedures, or cancer treatment can also determine when menopause occurs.

Menopause can bring various physical and emotional changes. Common symptoms include hot flushes, irregular menstrual cycles, vaginal dryness, mood swings, sleep disturbances, and weight gain.

How Yoga Can Help

Yoga offers a holistic approach to managing menopausal symptoms. It involves harmonizing your body and mind through the four pillars of:

• Ahar (Diet): To maintain a balanced and satiating diet, focus on eating fruits, vegetables, whole grains, and calcium-rich foods. Don’t forget the importance of vitamin D for calcium absorption. Try to get half an hour of sunlight exposure daily. If you feel sluggish, consider adding pulses like chickpeas and spices into your diet. Foods like soy, flaxseeds, and legumes can be beneficial as they contain phytoestrogens, which can help regulate hormonal levels. However, be cautious with spicy food, especially in the evening, as it can cause hot flushes.

• Vihar (Rest and Recreation): Always pay attention to what your body is telling you and rest whenever you feel the need. It’s important to take short breaks and find ways to relax during these breaks. Practice techniques like shavasana and makarasana. Regular walks can also help relieve your discomfort. If you find it difficult to sleep, try a soothing glass of warm milk before bedtime and include calming practices like pranayama and relaxing asanas in your routine. Engaging in a new hobby or creative activity can also boost your confidence. Remember, self-care is very important during this phase.

• Achar (Daily Routine): Making a disciplined lifestyle is best for keeping anxiety and tension away during your menopause. Try including pranayama techniques like Anulom Vilom and Kapalabhati in your routine. Whenever you have hot flushes, practice 20 rounds of inhaling from the left nostril through the Chandra Nadi and exhaling through the right nostril or Surya Nadi. For strong bones, try static weight-bearing asanas like Tadasana, Utkatasana, and standing hip hinges. Include abdominal and lying down asanas like Bhujangasana, Pawanmuktasana, Dhanurasana, Shalabhasana, and Viparita Karani to strengthen your core. Don’t forget about your pelvic floor. Try Ashwini Mudra, Supine Bhadrasana, and Baddha Konasana to help with urinary incontinence. However, always consider any existing conditions when choosing your yoga asanas as menopause may bring other health challenges like heart disease, diabetes, thyroid issues, or obesity.

• Vichar (Thought Processes): During menopause, having faith in higher reality and keeping up with your duties help. Doing your duty has great power, and it can give you peace and strength. Be aware of emotional ups and downs that can come with this phase. Negative thoughts may creep in frequently. Try practicing pranayama to overcome this negativity. Just be quiet for sometimes and become normal. Keep a diary where you note down 10 positive points of the day. This can do wonders in improving your mood. And most importantly, learn to accept the changes that are happening in your body. Practice Anapanasati and recognize menopause as the most natural phase of your life.

Conclusion

Menopause is a unique journey for every woman, and with the right approach, you can definitely navigate this path easily. Think of menopause as an opportunity for self-discovery and growth. Remember that you are not alone in this journey. Yoga practices and the yoga way of life can be your best companion on the path of wellness and positivity.

Take care of yourself and embrace this new phase with grace and strength.

Namaskar!

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