If you’re dealing with menopause symptoms and feeling like you have to just endure the discomfort, there’s good news: relief is closer than you think, especially if you’re a yoga enthusiast. Kerri-Lee Taylor, a renowned integrative hormone expert affiliated with the Institute for Integrative Nutrition, offers a practical solution with yoga
Not only is yoga lauded for soothing tension and anxiety, it also has shown to be beneficial in physical conditions. Alleviating menopausal symptoms being one of them. Through her company, Kiko Vitals, Kerri-Lee shares how women can support hormone balance, which includes knowledge of how yoga can have a positive effect on the transition into menopause. “A nice yoga practice to start with would be a gentle Vinyasa flow or a restorative yoga session. These styles focus on slow movements and deep relaxation, which are great for managing menopause symptoms,” she says.
From just 10 minutes of daily yoga practice, Kerri-Lee says that you should start to feel its benefits. To start, try:
• Cat-cow ( Marjaryasana-Bitilasana ) — Eases back pain, improves flexibility, and reduces stress. On all fours, arch your spine up, pressing into your hands as you exhale. As you inhale, dip your belly down, shoulders blades together and chin up.
• Legs up the wall ( Viparita Karani ) — Relieves anxiety, reduces hot flashes and promotes relaxation. Lying on your back, rest your legs up against the wall for about 20 minutes.
Glamour: How can yoga alleviate common menopausal symptoms such as hot flushes, mood swings and insomnia?
Keri-Lee Taylor: The deep breathing and mindful movements in yoga help regulate the body’s stress response, which can lessen the frequency and intensity of hot flashes. Yoga also encourages the release of endorphins, improving mood and reducing anxiety and depression associated with menopause. Additionally, the practice of gentle poses and meditation can enhance sleep quality, helping to alleviate insomnia. Overall, yoga supports hormonal balance and mental well-being, making it a powerful tool for managing menopausal symptoms.
Glamour: How can certain yoga support hormonal balance and overall well- being during menopause?
KT: Certain yoga poses stimulate the glands responsible for hormone production, such as the thyroid and adrenal glands, which can help regulate the hormones that fluctuate during menopause. Additionally, yoga activates the parasympathetic nervous system, which promotes relaxation and reduces the production of stress hormones like cortisol. Lower stress levels can positively impact hormonal balance and improve mood. Furthermore, yoga enhances circulation and oxygenation of the body’s tissues, supporting overall physical health and well-being during the menopausal transition.
Glamour: Are there particular breathing techniques that can help manage stress and anxiety associated with menopause?
KT: Techniques like ‘deep belly breathing’ (diaphragmatic breathing) encourage deep, slow breaths that activate the parasympathetic nervous system, promoting relaxation and reducing stress levels. ‘Alternate nostril breathing’ ( Nadi Shodhana ) balances the left and right hemispheres of the brain, which can calm the mind and reduce anxiety. ‘Cooling breath’ (Sheetali Pranayama) is particularly beneficial for managing hot flashes, as it has a cooling effect on the body and mind. These breathing techniques help to regulate the nervous system, reduce stress and improve emotional stability during menopause.
Glamour: Do you have to take a special approach to yoga during menopause?
KT: Yes. Start gently. Yoga shouldn’t be overextended or uncomfortable, it should be a practice that makes your body feel good when moving into various postures. Always use support where needed, such as wall / bolsters and blocks.
Glamour: How can yoga support bone health and flexibility, which are important considerations during menopause?
KT: Weight-bearing poses, such as Warrior II and Tree Pose, help to strengthen bones and may reduce the risk of osteoporosis by stimulating bone growth and maintaining bone density. Additionally, yoga enhances flexibility and balance, which can prevent falls and injuries. Stretching and holding poses, such as lunges, can improve joint mobility and muscle strength, supporting overall skeletal health.
Glamour: Mindfulness is pivotal in yoga. How can it help in managing menopause and enhancing overall health?
KT: By focusing on the present moment and cultivating a non-judgemental awareness, mindfulness can help to reduce stress, anxiety and mood swings, which are common during menopause. It encourages a deeper connection to the body, which can help in recognising and addressing symptoms early. Mindfulness also promotes relaxation and emotional resilience, enhancing overall well-being.
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