Menopause Yoga

Life has a rhythm which alters over time. The effects of change reveal themselves slowly but are initiated as small, imperceptible shifts taking please beneath the mantle. Nature responds to the subtle, often with graceful surrender but equally with acute harshness. All her senses hum to the tropes of elemental reconfigurations; she is attuned to each sustaining and declining note.

As human doings we are somewhat less awake to subtle change. Our desire to control outcomes and hold on to a continuation is at odds with nature's innate capacity to flow from the unseen. So how would it be to actively bring more attention to these rhythmic shifts and gain ground in preparing for them? Would the tender acceptance of change, an admission of its presence and a gradual preparation enable us to embrace the veiled rewards and emerge less scathed from each transition?

From the moment we enter the world we are on a trajectory towards old age. The ageing process effects everything - depressing as it might seem to say it out loud. The realisation and acceptance of this fact is the key to navigating the path with less stumbles. As women, if we are fortunate enough to live into old age, we will go through 'the menopause'. Some women begin this journey earlier than the statistically average age of 45. This may be as a consequence of surgical removal of the womb, ovaries or both, (hysterectomy or oophorectomy) or due to illness or a condition known as premature ovarian insufficiency,;(POI is defined as having fewer eggs available for fertilisation which tragically effects 1 in 100 women under the age of 40.) The menopause is an individual journey; no two women will experience the transition from their reproductive phase to wise woman phase in the same way.

But why is it important, surely our mothers and grandmothers just got on with it, what's all the hype about? The menopause is a term which encompasses 3 phases: the lead up to (peri-menopause); the scientific definition of the change (menopause itself, 12 month cessation of a menstrual cycle) and the period following on from that (post menopause). The transition is more than mere biology though, it's a sociological, psychological and spiritual shift in a woman's life and there is no single guide map to follow.

Let's introduce a little Hindu mythology here. At the big bang (or big OM) Lord Brahma sits with all his 5 heads steeped in confused contemplation not knowing how to create a world out of the disorganised swirl of chaos that surrounds him. The Goddess Saraswati (she who flows) arises as the answer on his tongue and her words cascade forth as speech uttering "through knowledge". From knowledge comes creative action.

That moment of contemplation is a pause that provides time to think about what comes next and how best to approach it. What skills do we need to learn, what tools should we acquire and who might we call on for support? In the pause awaits an opportunity to become poised, primed, balanced and ready to enter the next phase, whilst all the while acknowledging that we can't prepare for all eventualities. Knowledge, it seems, isn't in fact King but Queen!

"What you take into the menopause is amplified during the menopause."

Petra Coveney- Menopause Yoga

The menopause is a transitional change and our attitude to change depends on what we know and understand about the outcomes and whether they seem attractive or not. Some changes are optional but the menopause is a non negotiable. However, what we enter into this phase of life with definitely colours our passage through it. And this is perhaps the most commanding reason for preparation.

Venturing into this unfurling biologically driven landscape with relevant, up-to-date information along with awareness of current options available (medical and holistic resources) and places to go for assistance to overcome potential hurdles is essential. But also creatively cultivating a desire to listen in and consistently develop your own personal insight guided by advice from individual stories of those you trust and resonate with - this can actively curate the poise and discernment you need. If we are poised, we are on the verge of being ready.

Instead of surrendering to the myriad of symptoms (at least 30 and counting) women can choose to take back sovereignty and actively load their unqiue voice to the menopause awareness momentum.

"Menopausal symptoms affect more than 75% of women. So, whilst not all women going through the menopause will experience menopausal symptoms, the majority will and over 25% describe severe symptoms."

BMS (British Menopause Society)

The reclaiming of power and agency over the menopause transition will build a culture that supports, empowers and enables other women to do the same. This is something that has previously been denied to all women and is important because many contemporary women will now live the a third of their lives post menopause!

https://www.ons.gov.uk

The symptoms of menopause may significantly affect multiple aspects of life from relationships to work:

"One in 10 women have left work because of symptoms of the menopause"

The Menopause and the Workplace report by the Fawcett Society and Channel 4, which polled 4,000 women aged 45-55, found that 10 per cent had left their job because of symptoms of the menopause.

And also in terms of major health issues and mental wellbeing. Sadly suicide rates for women aged 45 to 54 – the most common age for perimenopause and menopause – have risen 6% in 20 years, according to the Office of National Statistic (ONS).

A major positive about living in this technologically and scientifically advanced age is that when collective change happens it often flows with an unstoppable force. The menopause is currently a hot topic and there are a multitude of books brim full of not only advice but background information too. Menopause it seems has come roaring out of the dark drawer of taboo subjects and firmly said "enough". Having shaken off the dust accumulated over the last 150 years or so the world is finally beginning to see the importance of recognising that women must be educated, empowered and embraced through this period of their lives. The truth is menopause isn't simply the transition from reproductive to non reproductive phase, it's a vehicle towards recognising the value of women who are older and wiser and have the insight of the 'crone' the wise women to offer to the world.

Awakening to the rhythms of the feminine force truly begin before the menopause with greater menstrual cycle awareness. Understanding the monthly patterns that are reflected physically, mentally and emotionally may be of great value for pre-menopausal women.

Simply knowing what to expect of an impending change can help us navigate it more effectively and help us enter the void with less fear and a more positive outlook. Biologically hormonal shifts begin to take place during peri-menopause as the sex hormones decline. This is usually experienced not as a gentle slide but often rather a rollercoaster ride. The altering hormone levels relate not just to the reproductive system though because there are oestrogen receptors in virtually all tissues, including the brain and the gut.

The hormonal changes create symptoms, such as hot flushes, low mood or mood swings, reduced libido, anxiety and depression and there are also serious health issues to consider.

Declining oestrogen impacts bone formation and women are twice as likely as men to suffer from osteopenia (bone poverty) which is often a precursor to osteoporosis (porous bones). Weaker bones are more likely to break. Certain types of exercise, diet and lifestyle changes can help to improve bone density or, in the case of osteoporosis maintain existing density. A woman is also more susceptible to the onset of cardio vascular disease during menopause.

Due especially to the timing of menopause (for most women) it is likely that other contributing factors will play a part in the journey. Fulfilling responsibilities either as a mother, carer or a worker can be impacted so not only knowing about treatment options, both holistic and medical is important. These choices are empowered by having access to research and knowledge but also trusting your own insight and feeling supported in decision making.

And support at this time is really something to prioritise. The body, mind and spirit are redefining themselves and just as you would during any major change, recovery from illness or pregnancy, rest and replenishment are needed. Being poised to make these changes means that you can plan in advance to potentially alter working patterns, change careers or take a career break or even put aside money for extra support.

While some women will seamlessly waft gracefully through menopause the truth is the majority of us will face hurdles. Some will face seemingly impenetrable walls made of ice and steel. Our society is one where stress is normalised but stress decreases the feel good hormones oxytocin, seratonin and dopamine and heightens the hormones which deplete our resources - namely cortisol. So stop painting silence in gold and instead seek out ways to reduce the stress in your life.

Yoga, meditation and mindfulness classes and events all offer tools that effectively reduce stress and can also provide easy access to communities where it truly feels safe and supportive to talk about your experiences - whether that's with the teacher or fellow participants. Journalling is very useful to help spot triggers to symptoms and initiate lifestyle changes but also organises seemingly irrational thoughts or feelings in an objective way which allows for reflection and reinterpretation. And of course it's highly personal so an aid towards realising that wisdom can flow - even in the moments when you feel completely stuck.

Dietary changes will make a huge impact on your wellbeing. Coffee and alcohol for example exacerbate many menopause related symptoms and a healthy gut can be your best line of defence. The world of nutrition and supplements is complex and expensive however so obtaining advice from a qualified nutrition and health coach can help you tailor a plan that works exclusively for you.

Remember though whatever stage of life you are at and whatever experience you are going through there is nothing to lose and everything to gain from seeking knowledge, researching all the options available (HRT, homeopathic, ayurvedic and traditional chinese medicine for example). Practice asking for support when you need it, (be less Durga wielding her weapons of multitasking and more 'stoned' (figuratively speaking!) on Shiva meditating on Mount Meru). Speak out, tell your story and listen in to the revelations of others. Thankfully as women we are naturally hard wired for all of this - your nearby future wise woman self is waiting and she's smiling at the door and beckoning you in.

I completed my Menopause Yoga Teacher Training with Petra Coveney last month. If you are interested in finding out how specific yoga practices can help to manage symptoms and obtaining more information about menopause including signposting to other support providers, or you would welcome the opportunity to connect with like minded women and share wisdom teachings then please join me for the first of a series of yoga for menopause events in 2023 - just click the link below for more details.