Understanding Menopause and Effective Holistic Treatments

Did you know that during Menopause women experience the largest hormonal, physical and psychological changes in their lifetime? Menopause is a significant shift in physiological and psychological make-up, yet there is often little support or discussion around the impacts of menopause and effective treatments. Women need and deserve support in this major life transition, and it’s time we do something about it. In this article we will help you with better understanding menopause and effective holistic treatments.

Menopause is a period of transition, caused by shifting hormones relating to women's reproductive function. Menopause is broken down into two parts: Perimenopause and Post-menopause. In Peri-menopause, women begin to experience menstrual irregularity and skipping periods. During the beginning of Perimenopause women begin skipping periods over a span of 2 months or less, and in late perimenopause, women miss periods over the span of 2 to 12 months. Post-menopause refers to the time in which a woman has not had a period for 12 months or more.

The significant shift in hormones that occurs during peri and post menopause leads to numerous uncomfortable symptoms, including hot flashes, sleep disruptions, night sweats, mood changes (including anxiety and irritability), changes in weight and body composition, joint pain, changes in bone density, excessive bleeding during periods, vaginal dryness, decreased libido, changes in sexual desire, difficulty concentrating or experiencing "brain fog" and more.  In early perimenopause, women may begin to experience many of these symptoms, but due to still having monthly periods, may not even know that they are entering menopause. For years, women experiencing the symptoms of changing hormones due to menopause have been dismissed, or offered limited options for relief. As more women speak out about the challenges of this life transition, the research and awareness continues to grow, and consistently points to the benefits of holistic care for relief of the unpleasant side effects of menopause.

What does holistic care mean? A holistic approach targets various areas of physical, psychological and social health with a team of specialized providers. While the traditional approach to treating menopause related symptoms typically consists of hormone therapy, which can be effective, it does not address all of the menopause related issues that women experience. Research shows that holistic treatment is the most effective. Incorporating psychological support, nutrition counseling, and exercise helps to effectively address a variety of symptoms that individuals experience in peri and post menopause (Magon et. al, 2012). 

One of the most distressing symptoms of menopause are vasomotor symptoms, or hot flashes, which are a physical sensation of heat, flushing and sweating, caused by changes in blood vessel dilation and constriction. Hot flashes are not only uncomfortable, but can significantly impair sleep quality. Poor sleep can lower quality of life, as well as lead to an increased likelihood of depression. A study published in the National Library of Medicine, in 2019, found that engaging in physical activity, including aerobic exercise, resistance training, and yoga were all effective at reducing hot flashes. Further research points to the benefits of individualized exercise programs, as opposed to general lists of do’s and don'ts.

Hormonal changes during menopause lead to reduced bone density, weakening ligaments, weight gain, and a decrease in sex drive. These body changes are often viewed as something to hide and be ashamed of, which prevents women from seeking out support.

In addition to reducing hot flashes, exercise can prevent osteoporosis, reduce risk for chronic disease, and help maintain body weight and prevent gradual weight gain, all of which are commonly associated with menopause. Exercise also improves sleep, reduces anxiety and depression, and improves sexual libido. Further, working with a licensed nutritionist can help women to understand their nutritional needs in this new phase of life, which may differ from what they needed previously. Individualized nutrition counseling can help one to get the nutrition they need to feel their best, as well as increase acceptance of body changes that negatively impact body image.

Not only does menopause lead to physical challenges, but it often has a significant emotional impact. Weight gain, belly fat, graying hair, dry skin and wrinkles; all of which are normal changes that are a part of menopause, are far from desired and can negatively impact one's self esteem. According to Tori DeAngeles, “getting the right support can help women gain self-acceptance”. She also stresses that helping women to prioritize self care, and connect with other women can go a long way in improving mental health. Support groups with women in the same phase of life can reduce isolation which can lead to increased depression or anxiety. Support groups can also help menopausal women to increase acceptance of their changing bodies and increase accountability of healthy lifestyle changes, such as diet and exercise.

At Mind and Body Therapeutic Connections, we are passionate about providing the best evidenced based services, as well as closing the gaps in care and meeting the needs of the community. As we hear from our clients and explore the latest research, we are excited to be launching our new Menopause program (beginning August 19th), which will include a therapeutically led support group,  nutrition counseling, fitness, yoga and meditations, as well as the option to add on acupuncture or massage therapy. As a holistic team, our goal is to bring individuals relief from uncomfortable symptoms, gain a sense of self-acceptance and empowerment, and thrive in this next phase of life. We are also committed to supporting all individuals, regardless of gender identity, who may be looking for relief from menopause symptoms. If you are looking for safe, and effective holistic menopause treatment, or if you have any questions, give us a call at 919-791-5611.