Menopause, an integral phase during a women’s life is often defined by challenge and transition. It happens as a natural biological process in women in their 40s or 50s and can occur in younger women due to medical or surgical interventions. Menopause presents unique challenges and women are left with unwelcome reactions to the changes within their bodies. Undesirable side effects often include hot flashes, changes in sleep/sleep difficulties, memory difficulties, brain fog, sexual difficulties, changes in your libido, weight gain, changes in your mood, and bone weakening.
Traditional Chinese Medicine (TCM) divides a women’s life into 7-year cycles. Naturally, women start to slow down and age during the 7th cycle (49 years). TCM offers a unique approach to managing menopause. The TCM kidney organ of the water element is responsible for temperature, fertility, and fluid balance regulation. Menopause is associated with dysfunction of the TCM kidney, leading to imbalances in kidney Qi (life force), blood, and kidney yin and yang. Imbalances manifest as many of the common side effects associated with menopause, including, hot flashes, night sweats, brain fog, sexual difficulties, and mood changes.
Most effects of menopause will improve over time. The following 3 approaches help minimize symptoms of menopause as your body transitions.
Acupressure for hot flashes
Acupressure is an alternative to acupuncture, where you massage specific areas of the body with your thumb to stimulate the acupuncture point. You can choose to massage the acupuncture point with essential oils such as peppermint, clarity sage, lavender, or geranium.
Spleen 6: located above the ankle, on the back side of the shin bone, 4 fingers width above the medial malleolus (inner ankle bone).
Heart 6: located on the inside of the pinkie-finger side of the wrist, about ½ the width of the thumb from the wrist crease. (Heart 6 is commonly used when hot flashes are accompanied by night sweating.)
Visit the links below for tutorials on how to find Spleen 6 and Heart 6.
(Spleen 6)
(Heart 6)
Improve your sleep
Hot flashes and changes in your mood can contribute to sleep disturbances during menopause. There are several things one can do to improve sleep during this transition period. Follow a sleep schedule; going to sleep and waking up at the same time each day helps to reinforce your body’s sleep/wake cycle. Keep your bedroom at a cooler temperature. Cooler temperatures in your bedroom are associated with a better night’s sleep because it lowers your body’s core temperature, allowing you to fall asleep faster, improve your melatonin production, and helps you cycle through the stages of sleep naturally. Exercise daily, exercise can improve your sleep during menopause, try different forms of exercise and find one that works best for your body. It is important that you exercise around the same time each day, and not too close to your bedtime.
Develop a new hobby or interest
Developing a new hobby or exploring an interest can help reduce your stress and beat brain fog. Hobbies provide an outlet for stress, stimulate the mind, and bring a sense of pleasure to your life. Enjoyable activities can take your mind off the challenges of menopause helping to alleviate anxiety. There are many hobbies with brain-boosting and stress-relieving effects including, coloring, painting, cooking, gardening, exercise, puzzles, journaling, and reading.
Recipe for nourishing the kidney
Roasted vegetables with rosemary (2 servings) (vegan)
1-2 sweet potatoes cubed
2-3 red potatoes cubed
1 yellow squash sliced
1 cup string beans sliced
1 can of artichoke hearts sliced
2 cloves of minced garlic
1-2 tablespoons of olive oil
1 tablespoon of balsamic vinegar
1-2 sprigs of rosemary chopped
Preheat the oven to 425. Lightly coat or spread parchment paper on a cookie sheet. Place, sweet potatoes, red potatoes, yellow squash, string beans, and artichoke hearts on the cookie sheet in a single layer. Add olive oil, balsamic vinegar, and garlic and gently toss to combine. Sprinkle with rosemary and salt and pepper (optional). Place in oven for 20-25 minutes until vegetables are tender.
To learn more about how acupuncture and counseling can support your emotional and physical health during menopause, please do not hesitate to get in touch with Radiant Collective LLC.
Radiant Collective is an integrative wellness practice located in the heart of downtown Eugene, Oregon. We offer holistic mental health counseling, acupuncture, and Chinese medicine for ADHD, stress, anxiety, and chronic pain management for children, teens, and adults. Amber Campana is our NCCAOM board-certified Doctor of Acupuncture and Chinese Medicine, and Heather Le Compte is our board-certified therapist. Visit our website to learn more about our practice, Radiant Collective LLC, www.radiantcollectivellc.com, (541) 735-3174.