Mind/Body Medicine

Invoking relaxation response can reduce the intensity and duration of menopausal symptoms such as hot flashes as well as reduce the frequency of their occurrence. Several research projects have shown that women who practice a daily relaxation-response technique have fewer hot flashes. One of the reasons for the success of relaxation response might be because of its effect on stress. Stress is known to make hot flashes worse. In one study, twenty-one postmenopausal women who reported frequent hot flashes were closely monitored in the laboratory. The women experienced significantly more hot flashes during lab sessions when they were subjected to psychological stress than in a non-stress session.

Rest, relaxation, and a variety of leisure activities will help you keep active and mentally alert. You also need self-affirming thoughts to maintain your self confidence and prevent self-criticism. Never allow yourself to think that you are unattractive, lackluster, or out of touch. The strong interaction between your mind and your body means that you can make your menopause more difficult with negative thoughts. In other words, if you believe you're sick, you can start to behave like a sick person. However, this also means that you can make the transition easier by thinking positive thoughts.

Try some Deep Breathing and Stress Management Exercises to relieve your symptoms.

Reflexology

Reflexology involves the manual stimulation of reflex points on the ears, hands, and feet. It is similar to shiatsu and acupressure. Thumb pressure is applied to specific points that correspond soma topically (or 'reflex) to specific areas or organs of the body.

To relieve the menopausal discomfort, reflexology treatment may be aimed at the pituitary, thyroid, and adrenal glands, the solar plexus and reproduction organ reflexes. To deal with extra tension, pay special attention to the diaphragm, the spine and the pituitary, parathyroid, thyroid and adrenal gland reflexes.

Acupressure

Acupressure is a traditional Oriental healing technique of applying finger pressure to specific points on the body to help treat and prevent symptoms of various aliments. Acupuncture, where the points are stimulated by needles, is done by a trained professional. While acupressure is not a cure-all, many women have reported significant relief from such common menopausal symptoms as hot flashes, fatigue, insomnia and mood swings.

Shiatsu

Shiatsu is based on a full oriental medical system, which explains the human body in terms of a network of meridians through which energy (chi) flows. The person falls ill when the flow of energy is disrupted or become sluggish. Shiatsu practitioners correct this energy imbalance by applying pressure at specific points corresponding to the meridian.

It is important that an accurate diagnosis be made prior to treating menopause thoroughly with shiatsu and a qualified practitioner should be consulted for a full treatment, but there are several quick relief techniques that can be employed by the layperson to eliminate some symptoms fast.

Quick Relief Techniques (Source: Eva Shaw, "60 - Second Shiatsu.")

Tension, anxiety and a feeling that the world is "out to get you" can be treated by the following quick shiatsu technique:

1. Locate the middle point between your eyebrows, directly above the bridge of your nose.
2. Apply circular massage for a slow count of 30, exhale and inhale deeply, then repeat. For an added feeling of relief, close your eyes during this movement and listen to your breathing while zeroing in on your heartbeat. Repeat as often as necessary. If you find that a smooth, stroking, or pulsating massage works more effectively, use that. Do whatever technique works the best for you.

Suddenly without warning, you feel your mouth begin to turn down, or your shoulders cramp, or just dizzy, cloudy feeling forms around your brain . Do the following exercise:

1. Locate the shiatsu point on your middle finger on the thumb-side in the lower fingernail area of your right hand.
2. Using your index finger or thumb, press or massage the spot for a count of 15, then switch to the left hand for a count of 15 before repeating this entire sequence.

To relieve bloating , try this next shiatsu combination:

1. Using your left hand, gently apply a pulsating pressure half way between your collarbone and your navel and continue for a slow count of 30, relax, and move on to step 2.
2. Place fingers of your left hand four inches up from your ankle bone on your left inside calf. Apply counter clockwise massage for a slow count of 30, relax, and repeat on the right leg. This exercise should be done while sitting, and may be easier if you reach around to the shiatsu spot from the back of your leg.