Stretch And Bend Away Those Menopausal Pains With Yoga
Perimenopause besets each woman in particular ways
. For some women, the signs of menopause are too difficult to handle that they are constrained to consult a physician and get HRT (hormone replacement therapy) prescribed for them. HRT is designed to diminish the severity of perimenopause symptoms through an increase in estrogen and progesterone levels. However, this occurrence has been found to be related to complications like stroke, breast cancer and heart disease among several women, which have resulted in a decrease in the use of HRT for perimenopause.
Menopause is a natural phenomenon that is one of the processes in a woman's biological make-up, which comes to women from 40 to 60 years old, bringing along with it hormonal and therefore also physical and psychological changes. Not all women exhibit all the indications of menopause. The common ones are hot flashes, backaches, mood swings, vaginal dryness and change in sexual drive.
Several researches have shown that from to 65 percent of perimenopausal women go through these signs. At the onset of menopause, ovarian production of the estrogen and progesterone hormones diminish. This decline in production is immediately recognized by the pituitary gland and it immediately motivates the ovaries to produce more hormones, which destabilizes the body. This destabilization begins about six years before the cessation of the monthly periods and stops within a year after the last period. That is when the body gets to regain its equilibrium when the production of hormones is reduced.
Because of the numerous reports of complications arising from HRT, women have been seeking other means to cope with the pains and other signs of menopause. Studies and actual reports have brought out Yoga as among the best means.
One effect of yoga positions is the stretching and easing of muscles, and this results in more oxygen regularly transported to the cells because of the improved blood circulation. The improvement in cell oxygenation and blood flow helps in leveling the physical changes brought about by menopause. Also, since menopause occurs at a woman's midlife, the physical disruptions at this stage, like bone strength and cardiovascular conditions, are well contained by consistent yoga practice.
The optimal benefits derived from yoga are best manifested if and when it is performed in conjunction with the proper diet, healthy way of living and regular exercise or physical activity. The Bridge Pose, or Setu Bandha Sarvangasana and the Shoulder Stand or Sarvangasana both work to put the body at a state of rest. Therapeutic poses, supported by a chair or bolster provide calm to the nervous system and improve the functioning of the endocrine system.
The first and most common indicator of menopause is hot flashes, experienced by almost 80 percent of women in menopause. These disappear almost as quickly as they appear but are usually triggered by stress, fatigue and over-exertion. This symptom can be dealt with by the Bridge, Shoulder stand, Half Plow, Bow, Locust, Pump and Pelvic Arc postures.
Stress and Irritability are caused by the hormonal fluctuations which lead to heart palpitation and upset the digestive tract. The Standing Forward Bend, Wide Standing Forward Bend, also the Bow, Sponge, Dollar and Child's Poses are promoted for dealing with this symptom. Mental distractions are removed so stress is minimized and the body resumes its normal operations.
Stress can also lead to insomnia, in which case you can start with inversion poses and finish off with restorative poses to get rest and deal with that condition.
Fatigue is also a usual symptom, again set off by the fluctuations in hormone production, and can bother you for a short period or even as long as several weeks. Supported or easy backbends like the Supta Baddha Konasana provide relief because these poses expand the chest and heart and so improves circulation and respiration.
Mood swings and depression are as common as hot flashes among the menopausal signs. These may be due to mid-life stage but hormonal fluctuations are definitely among the causes. The opening of constricted areas and loosening of stiffened muscles and joints by yoga postures are certifiable evidences of yoga's efficient handling of these conditions.
Hormonal imbalance brings on memory loss too, becoming an additional cause for anxiety. The Downward-facing dog and expanding postures can open the mind and enhance memory. One such posture is the Corpse; it leads the nervous system to a state of calm, which produces a serene feeling.
If you start practicing yoga to deal with the symptoms of perimenopause, don't forget to use body supports. This will make the postures less difficult, and help avoid unnecessary additional stress and come up with the desired results.
by: Linda Adams
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