Every day, about 6,000 women in the US reach menopause – making that approximately 2 million women yearly. Common menopausal symptoms include hot flashes, night sweats, anxiety, and mood fluctuations like irritability and sadness.
There is no “cure” for menopause, as it is a natural process of aging in women, however there are several ways that you can treat the symptoms of menopause.
One such way is the practice of mindfulness meditation. Research shows that mindfulness meditation can’t change the amount of hot flashes and night sweats you experience, however, it can change how much those symptoms affect you. Mindfulness meditation can help manage the impact of hot flushes and night sweats and decrease menopausal symptoms such as irritability and anxiety.
The 8 week mindfulness-meditation training program called Mindfulness-Based Stress Reduction (MBSR) was found to be effective in managing both vasomotor and psychological menopausal symptoms. One part of MBSR involves becoming aware of your thoughts, feelings, and sensations more accurately in a non-reactive state. It allows you to create a psychological distance in which you are able to reduce the urgency of thought and strength of sensation.
In relation to menopause, MBSR has been found to:
increase quality of life and sleep quality
improve sexual desire and treat sexual dysfunction
reduce irritability, anxiety, depression, and stress
decrease the degree to which hot flashes and night sweats affect women
I’ve taken the 8 week program and highly recommend it. However, even if you don’t have time for an 8 week meditation program, research shows that just practicing mindfulness meditation for 10 to 15 minutes a day can help ease your symptoms and provide a benefit. If this is something that you’re currently struggling with, please reach out for help.
On a very personal note, when I was pre-menopausal and suffering from the emotional turmoil of hormonal swings, night sweats, and sleepless nights, meditation was an immediate game-changer. A friend had recommended that I try meditating longer and more consistently. Desperate for some relief from the emotional roller coaster, I immediately started meditating every morning for 20 minutes. Despite the research suggesting otherwise, I stopped experiencing hot flashes and night sweats after a short time. I felt calmer, more at ease, centered, and no longer like a woman who was “out of control” or “on the verge of a nervous breakdown”. The crying at the drop of a hat stopped, as did the sense that I was spiraling out of control. Honestly, unlike so many women who’ve shared their struggles with me, I feel very fortunate to have glided through menopause from that point forward. This is what compels me to help other women shrink their suffering, recapture their sense of self, and get their life back.
Over the years, I’ve encountered exactly one other woman who’s had a very similar experience with meditation and menopause, and yet I know so many more who suffer with menopausal symptoms and aren’t aware that meditation can help. If, like me, you're well past this stage in your life, perhaps there's a family member or a friend who would benefit from this information. Feel free to pass it along.
As always, I'm here to help,
Lourdes
@lourdes_laifer
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