Holistic practices for peri menopause
10 fabulous holistic practices to help you navigate peri menopause
Embarking on the journey through peri menopause can be challenging, uncomfortable and transformative for women.
Fortunately, there is a range of holistic practices that you can integrate into your lifestyle to offer support and relief during this transitional phase.
From ancient healing techniques to modern lifestyle adjustments, these ten fabulous holistic practices provide a complementary approach to navigating peri menopause with confidence.
Whether it’s harnessing the power of energy work like Reiki and acupuncture to balance the body’s flow, incorporating mindful practices such as meditation and Qi Gong to soothe the mind, or embracing dietary changes and herbal remedies to support hormone balance, each practice offers unique benefits that can be tailored to your needs and your peri menopausal symptoms.
In this article offer 10 holistic approaches that empower you to face your symptoms with resilience, vitality, and a renewed sense of well-being.
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What is peri menopause?
Peri menopause marks the transitional phase leading to menopause, typically beginning in a woman’s 40s, though it can start earlier or later.
It’s characterised by fluctuating hormone levels, particularly estrogen and progesterone, which regulate the menstrual cycle.
During peri menopause, hormone levels start to decline, leading to irregular menstrual cycles, changes in bleeding patterns, and symptoms such as hot flashes, night sweats, mood swings, and sleep disturbances.
While menopause is defined as the cessation of menstruation for 12 consecutive months, peri menopause can last for several years leading up to menopause.
Although it’s a natural and inevitable stage in your life reproductive life cycle as a woman, the severity and duration of symptoms can vary widely from person to person.
So it’s important to understand that you have options to manage peri menopausal symptoms with lifestyle changes, hormone therapy, and complementary approaches to support your overall well-being and improve the quality of your life.
Common symptoms of peri menopause include:
- Irregular periods: Menstrual cycles become unpredictable, with variations in cycle length and flow.
- Hot flushes: Sudden feelings of heat, flushing, and sweating, often accompanied by rapid heartbeat.
- Night sweats: Episodes of excessive sweating during sleep, which can disrupt sleep quality.
- Mood swings: Fluctuations in mood, including irritability, anxiety, depression, and mood swings.
- Sleep disturbances: Difficulty falling asleep, staying asleep, or waking up too early, leading to fatigue and daytime sleepiness.
- Vaginal dryness: Decreased lubrication and elasticity of vaginal tissues, leading to discomfort during intercourse.
- Weight gain: Increased abdominal fat deposition and changes in body composition due to hormonal fluctuations and metabolic changes.
- Loss of libido: Decreased interest in sexual activity and changes in sexual function due to hormonal imbalances.
- Fatigue: Persistent feelings of tiredness, low energy levels, and reduced stamina.
- Memory problems: Difficulty concentrating, forgetfulness, and cognitive changes, commonly referred to as “brain fog.”
10 fabulous holistic practices to care for your body in peri menopause
1. Reiki: Reiki, a form of energy healing, can offer relief during peri menopause by reducing stress and promoting relaxation. Interestingly, a study has shown that even distant Reiki sessions can significantly decrease levels of somatic, psychological and urogenital complaints experienced. By balancing the body’s energy flow, Reiki may alleviate symptoms such as hot flushes, mood swings, and sleep disturbances, contributing to a better overall sense of well-being.
2. Lymphatic Drainage: Lymphatic drainage massage aids in toxin removal and immune system support. It can reduce symptoms like bloating and water retention, commonly experienced during peri menopause. By enhancing lymphatic circulation, this practice may alleviate swelling, improve hormonal balance, and alleviate discomfort associated with breast tenderness and abdominal bloating.
3. Exercise: Regular exercise is crucial for managing peri menopausal symptoms. Studies indicate that physical activity can reduce the frequency and severity of hot flushes, improve mood, and support bone health, mitigating the risk of osteoporosis Aerobic exercises like brisk walking or cycling, along with strength training and flexibility exercises, contribute to overall well-being and may alleviate symptoms such as weight gain and mood swings. We recommend that you exercise at least three times a week for a minimum of 60 minutes.
4. Acupuncture: Acupuncture, a traditional Chinese medicine practice, has shown promise in relieving various peri menopausal symptoms, but especially for depression. Research suggests that acupuncture has more stable long-term effects than antidepressants and hormone replacement therapy (HRT) and is recommended for clinical treatment of peri menopausal depression.
5. Qi Gong: Qi Gong, a mind-body practice rooted in Chinese medicine, can support women through peri menopause by reducing stress and promoting relaxation. Studies have found that regular Qi Gong practice can improve sleep quality, reduce anxiety, and enhance overall well-being. By balancing the flow of qi (life energy) in the body, Qi Gong may alleviate symptoms such as hot flushes, mood swings, and sleep disturbances, offering women a holistic approach to managing peri menopausal symptoms.
6. Diet & Nutrition: A well-balanced diet rich in fruits, vegetables, whole grains, and lean proteins can support women through peri menopause by providing essential nutrients and promoting hormonal balance. Certain dietary factors, such as consuming adequate calcium and vitamin D, may help maintain bone health and reduce the risk of osteoporosis . Foods rich in phytoestrogens, such as soy products and flaxseeds, may help alleviate symptoms like hot flushes and night sweats by exerting weak estrogenic effects.
Qi Gong for peri menopause and menopause
This series of sessions are for women who are experiencing symptoms of peri menopause, and menopause in general, and alleviates symptoms like headaches, hot flushes, fatigue, and periods of discouragement, insomnia and stress.
According to Traditional Chinese Medicine, menopause occurs when a woman’s body begins to conserve vital energy and blood, ensuring vitality and longevity.
The most significant change that happens during this stage is the declining power of the kidney meridians, Ren Mai, and Chong Mai, leading to dryness of fluids and blood, which is consistent with the symptoms of menopause described by modern medicine.
Qi Gong for peri menopause and menopause is a practical workshop that improves the quality of life for women, regulating the functioning of the body as a whole.
The workshop series of 3 x 45 minute sessions and includes a kit of resources and tools that you will have forever.
You will receive:
- Tailored and specific, easy to learn, Qi Gong movements that work on specific areas and points of the body to relive your symptoms.
- Support Material: PDF of exercises, acupressure points location, and guidelines for maintenance practice.
A great gift to yourself or someone you care for who needs support.
Price: 285 euros
7. Fasting: Intermittent fasting or periodic fasting may offer benefits for women experiencing peri menopausal symptoms. Research suggest that fasting can improve insulin sensitivity, promote weight loss, and support metabolic health. By regulating insulin levels and promoting fat metabolism, fasting may help alleviate symptoms such as weight gain and mood swings commonly associated with peri menopause. If you are interested in learning more about fasting we recommend you read Dr. Mindy Pelz book Fast Like a Girl.
8. Mindfulness: Studies show that mindfulness practices such as meditation techniques, breathing exercises, body scan meditation, yoga, and walking meditation, can support women through peri menopause by reducing stress and improving emotional well-being. Mindfulness-based interventions can decrease symptoms of anxiety, depression, and irritability, which are common during peri menopause. By cultivating present-moment awareness and acceptance, mindfulness can help women navigate the challenges of peri menopause with greater resilience.
9. Supplements: Certain supplements may help alleviate peri menopausal symptoms and support overall health. It is shown that vitamin D and calcium supplementation can improve bone health and reduce the risk of fractures. Omega-3 fatty acids may help alleviate mood swings and support cardiovascular health. Additionally, herbal supplements like black cohosh and red clover may offer relief from hot flashes and night sweats. We recommend that you always check with your professional health practitioner before trying any supplements.
10. Metabolic Typing: Metabolic typing, a personalised approach to nutrition, can help women identify dietary strategies that support their unique metabolic needs during perimenopause.
By assessing individual metabolic profiles and nutrient requirements, metabolic typing can optimise energy levels, hormone balance, and overall well-being. Tailoring dietary recommendations to individual metabolic types improves symptoms such as fatigue, weight gain, and mood swings.
Why do women gain weight during peri menopause?
Women often experience weight gain during perimenopause due to hormonal changes, particularly declining estrogen levels.
Estrogen helps regulate metabolism and body fat distribution, and its decrease can lead to an increase in abdominal fat and a slower metabolic rate.
Additionally, aging can cause muscle mass loss, further slowing metabolism. Insulin resistance may also develop, making it easier to gain weight, especially around the midsection.
Lifestyle factors like reduced physical activity and poor dietary choices can exacerbate weight gain during this transitional phase.
Overall, a combination of hormonal shifts, metabolic changes, and lifestyle factors contributes to weight gain in perimenopause.
Self-esteem and confidence during peri menopause
During peri menopause, you may women experience a significant decline in self-esteem and confidence due to a combination of physical, emotional, and societal factors.
This transitional phase is marked by fluctuating hormone levels, leading to a variety of symptoms that can affect how women perceive themselves and their capabilities.
- Physical Changes: Weight gain, skin changes, hair loss, and other physical transformations can alter body image, making women feel less attractive or youthful.
- Hormonal Imbalance: Hormonal fluctuations can cause mood swings, anxiety, and depression, undermining emotional stability and self-assurance.
- Sleep Disturbances: Night sweats and insomnia can lead to chronic fatigue, impacting daily functioning and contributing to feelings of inadequacy.
- Cognitive Issues: Memory problems and difficulty concentrating, often referred to as “brain fog,” can make women doubt their intellectual abilities and professional competence.
- Sexual Health: Decreased libido and vaginal dryness can affect intimate relationships, leading to feelings of frustration and lowered self-worth.
- Societal Pressures: Ageist attitudes and societal expectations regarding youth and beauty can exacerbate feelings of invisibility and devaluation.
- Stress and Responsibility: Balancing work, family, and personal health challenges during this period can lead to overwhelming stress, further diminishing confidence.
- Lack of Awareness and Support: Insufficient understanding and support from healthcare providers, family, and peers can leave women feeling isolated and unsupported during this transition.
Dealing with a combination of any of these factors can be challenging for many women.
It affects your self-esteem and confidence as you navigate peri menopause. Being supported and able to address the issues through holistic and personalised approaches can help you regain your sense of self-worth and empowerment.
We are here to help.
Somatic Inner Child Healing Workshop
Are you ready to navigate the emotional challenges of perimenopause and embark on a journey of self-discovery?
Transformational Hypnotherapist, Ilona Cepelokova can guide you toward finding balance and peace of mind during this transitional phase of you life.
Ilona’s Somatic Inner Child Healing Workshop offers a unique opportunity to reconnect with your inner child, release deep-seated emotions, and foster a healthier relationship with yourself.
Five common issues stemming from an unhealed inner child during include:
- Emotional Reactivity
- Low Self-Esteem and Self-Worth
- Fear of Abandonment
- Trust Issues
- Perfectionism and Overachievement
Addressing and healing these inner child wounds can significantly improve your emotional health, relationship dynamics, and overall life satisfaction, making the journey through perimenopause more manageable and empowering.
