World Menopause Day & Acupuncture

The World Health Organization declared October 18 as a World Menopause Day. This day draws global attention to the health and well-being of women going through menopause. Thus, in October the blog will focus on this topic.

Since menopause can bring a variety of uncomfortable physical and emotional symptoms, it’s essential to have proper support during this life phase. This support can help turn menopause into a period of growth and development rather than a time of struggle. Acupuncture have shown positive outcomes treating variety of related symptoms, in a safe manner without any side effects, and can contribute greatly to support women during this transition.

What is Menopause?

Menopause is a natural biological process that marks the end of menstruation and fertility in women, typically occurring between the ages of 45 and 55, with an average age of 51. It is diagnosed after 12 consecutive months without a period. The transition to menopause, known as perimenopause, can bring a range of symptoms such as hot flashes, night sweats, mood swings, anxiety, and sleep disturbances. Treatments often involve hormone replacement therapy (HRT), but complementary therapies like acupuncture have gained attention for their potential to manage menopausal symptoms without the side effects such as an increased chance of breast cancer and cardiovascular issues. Acupuncture is recognized for its safety when performed by well-trained professionals, making it a popular choice among women seeking alternatives to HRT (1).

How Acupuncture helps with Menopause?

  1. Balancing Hormones: Acupuncture may help regulate the hypothalamic-pituitary-ovarian axis, which plays a key role in hormone production. This can ease symptoms related to hormonal imbalances, such as hot flashes and mood swings.
  2. Reducing Stress and Anxiety: By promoting the release of endorphins and other natural painkillers, acupuncture helps relieve stress and anxiety, common symptoms during menopause.
  3. Improving Sleep: Acupuncture has been shown to improve sleep quality, making it effective for insomnia or disrupted sleep due to night sweats.

Research that support the use of Acupuncture for Menopause:

Several studies have explored acupuncture’s effectiveness in treating menopausal symptoms:

  • A 2015 meta-analysis reviewed 12 studies and found that acupuncture significantly reduced the frequency and severity of hot flashes, improved psychological and somatic symptoms, and enhanced the overall quality of life for women in menopause (2).
  • A 2019 study published in BMJ Open reported that women who received acupuncture experienced fewer hot flashes and improved sleep quality after just five weeks of treatment (3).
  • Additional research has shown that acupuncture can help reduce anxiety, depression, and mood swings in women going through menopause (4).
  • In osteoporotic conditions, which are common after menopause, acupuncture has been shown to increase bone mineral density and improve calcium levels, offering a potential alternative to pharmaceutical treatments (5).

Managing menopause with healthy lifestyle changes can significantly ease symptoms and improve overall well-being.

Here are some practical tips:

  1. Diet: Calcium and Vitamin D: To counteract the risk of osteoporosis, ensure adequate intake of calcium and vitamin D. Foods like dairy products, leafy greens, fortified cereals, and oily fish (like salmon) are great sources. Phytoestrogens: These natural compounds found in soy, flaxseeds, and legumes mimic estrogen and may help reduce hot flashes. Balanced Diet: Focus on a diet rich in fruits, vegetables, whole grains, and lean protein to maintain energy and manage weight.
    Limit Caffeine and Alcohol: These can trigger hot flashes and disrupt sleep, so moderating their intake may help.
  2. Supplements: Omega 3, Vitamin D and Saint John’s wort can regulate mood and reduce stress.
  3. Drink green tea instead of coffee. Green tea is full of antioxidants which is great for Menopause. Avoid caffeine or drink only 1 cup per day as it increase hot flash.
  4. Download Motivation App, which has both free and annual subscription plans and put a widget on your phone’s home screen (you need the subscription for that) to get Daily Dose of Motivation & inspiration.
  5. SleepRead my IG post with 10 tips on how to improve your sleep. You’re welcome to follow me on social media as well 🙂
  6. Aerobic Exercise: Activities like walking, swimming, and cycling help manage weight, boost mood, and improve heart health. Yoga and Stretching: Yoga, tai chi, and gentle stretching can reduce stress, alleviate joint stiffness, and improve sleep quality.

Reference:

  1. Acupunctuur en Menopauze, Nederlandse Vereniging Voor Acupunctuur. Menopauze
  2. Chiu HY, Pan CH, Shyu YK, Han BC, Tsai PS. Effects of acupuncture on menopause-related symptoms and quality of life in women in natural menopause: a meta-analysis of randomized controlled trials. Menopause. 2015 Feb; 22(2): p. 234-244.
  3. Lund KS, Siersma V, Brodersen J, et al Efficacy of a standardized acupuncture approach for women with bothersome menopausal symptoms: a pragmatic randomized study in primary care (the ACOM study) BMJ Open 2019;9:e023637. doi: 10.1136/bmjopen-2018-023637
  4. Sniezek DP, Siddiqui IJ. Acupuncture for Treating Anxiety and Depression in Women: A Clinical Systematic Review. Medical Acupuncture. 2013; 25(3): p.164-172.
  5. Pan H, Jin R, Li M, Liu Z, Xie Q, Wang P. The Effectiveness of Acupuncture for Osteoporosis: A Systematic Review and Meta-Analysis. The American Journal of Chinese Medicine. 2018; 46(3): p.489-513

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