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The Transitional Stage of Menopause and Perimenopause

Menopause and Perimenopause

Understanding Perimenopause And Menopause

Perimenopause

Perimenopause is a transitional stage that occurs before menopause, during which a woman’s body experiences hormonal changes in preparation for the ultimate end of menstruation and fertility. Perimenopause normally begins many years before menopause, which can last from months to several years. Symptoms such as irregular menstrual periods, hot flashes, sleep difficulties, weight gain, generally around the belly, mood swings, vaginal dryness, and changes in libido may develop due to a decrease in the synthesis of reproductive hormones, notably estrogen and progesterone. Perimenopause is over when a woman has not had a menstrual cycle for 12 month.

Menopause

When menstruation ceases for more than a year, culminating in the termination of menstrual cycles and the completion of the reproductive years. Menopause normally occurs between the ages of 45 and 55 (the average age is around 48), however this might vary.

Estrogen and progesterone levels are much lower than they were during the perimenopause. 

The ovary’s function declines, resulting in a drop in estrogen and progesterone output.

The activity of the hypothalamus-pituitary-ovary axis changed, resulting in an endocrine system imbalance as well as hypothalamic and autonomic nervous system dysfunction. Moreover, reduced estrogen production and protein synthesis cause female reproductive organ and breast atrophy, peripheral vascular sclerosis, coronary heart disease, and osteoporosis.

Types Of Menopause

Although menopause is a normal stage of a woman’s life, did you know that there are various types of menopause? To better empower ourselves and our loved ones during this transformative journey, let us explore them together.

Menopause is classified into three types based on its causes:

Natural menopause:
It is a Present yet gentle shift that takes place gradually. Our bodies go through amazing changes and might experience a variety of symptoms. Though the journey may have its ups and downs, remember that you are not alone. Together, we walk this path with grace and understanding.

Premature Menopause:
Menopause before the age of 40 can be unexpected and difficult since it happens spontaneously as a result of diseases, genetics, or medical treatments such as chemotherapy or radiation therapy with no known reason. If you know someone who is going through early menopause, remember that compassion and support can make all the difference. Let us welcome each other with open hearts and offer the love and care that is needed on this one-of-a-kind trip.

Surgical Menopause:
The surgical removal of the ovaries is known as bilateral oophorectomy, often known as surgical menopause or forced menopause. Women of any age who have this operation done face an immediate and long-term drop in hormone levels. If you or a loved one is going through surgical menopause, it is critical to exhibit compassion and understanding. Let us establish a secure space where we can share our expertise and take comfort in knowing that we are not alone on this journey.

Perimenopause vs. Menopause: Exploring the Differences

Perimenopause Menopause
Definition
The transitional phase before menopause, marked by hormonal changes.
The point when a woman has not had a menstrual period for 12 consecutive months.
Duration
Typically, it starts several years before menopause.
Occurs after perimenopause and lasts for the remainder of a woman's life.
Hormonal Changes
Decline in the production of estrogen and progesterone.
Significant decrease in estrogen and progesterone production.
Menstrual Cycles
Irregular periods, changes in frequency, duration, and flow.
Cessation of menstrual periods
Fertility
Women can still become pregnant, although it becomes more challenging.
Fertility declines, and pregnancy becomes unlikely.
Common Symptoms
Irregular periods, hot flashes, night sweats, mood swings, vaginal dryness, and changes in libido.
Hot flashes, night sweats, mood changes, sleep disturbances, vaginal dryness, and decreased libido.
Ovarian Function
Ovaries are still active, although their function declines.
Ovaries stop releasing eggs, and hormonal production decreases.
Time Frame
Can last for a few months to several years.
Continues for the rest of a woman's life after menopause is reached.

What Are The Emotional & Psychological Changes Related To Menopause

Menopause can bring about various emotional & psychological changes due to hormonal fluctuations and the transition to a new life stage.

Here are some common emotional and psychological changes related with menopause:

  • Mood Swings

    Women may experience emotional sensitivity and frequent fluctuations in mood. They can transition from feelings of happiness and contentment to irritability or sadness without an apparent cause.

  • Irritability and Increased Emotional Reactivity

    During menopause, many women experience an increase in irritability. They may become more easily frustrated, short-tempered, or overreact to minor stressors.

  • Anxiety

    Some women may experience anxiety during menopause, feeling restlessness, experiencing racing thoughts, or excessively worrying about various aspects of life.

  • Depression

    Symptoms such as persistent sadness, a low mood, feelings of hopelessness, and a loss of interest in previously enjoyed activities may occur.

  • Fatigue

    Women may experience increased fatigue and a general lack of energy during menopause. This can contribute to feelings of reduced motivation and decreased engagement in daily activities.

  • Difficulty Concentrating and Memory Lapses

    Some women may encounter changes in cognitive function, struggle with concentration, experience memory lapses, or find it challenging to recall information.

  • Reduced Self-Esteem

    Menopause can sometimes affect a woman's self-esteem and body image. Physical changes associated with menopause, such as weight gain or alterations in skin and hair, can contribute to feelings of decreased confidence and self-worth.

  • Increased Stress and Tension

    Menopause can be a time of significant life transitions and responsibilities. Managing the physical and emotional changes can alleviate stress levels and lead to feelings of tension or overwhelm.

  • Loss of Interest in Activities

    Some women may experience a loss of motivation and interest in activities they once enjoyed. They may find it difficult to engage in hobbies, social events, or other activities that they used to enjoy.

  • Sleep Disturbances

    Symptoms like hot flashes, night sweats, or increased anxiety can disrupt sleep patterns, resulting in insomnia or poor sleep quality. This can further contribute to emotional and psychological changes.

Not all women will experience the same emotional and psychological changes during menopause, and the severity of symptoms can vary.

If these changes significantly impact daily functioning or well-being, it’s recommended to seek support from healthcare professionals who can provide guidance or counseling.

Health Implications During Menopause

During menopause, women may experience various health implications as a result of hormonal changes.
Some common health implications associated with menopause.

  • Osteoporosis

    Loss of bone density and an increased risk of osteoporosis which can weaken the bones, making them more prone to fractures.

  • Cardiovascular Disease

    Cardiovascular health during menopause increases the risk of heart disease, including conditions like high blood pressure, high cholesterol levels, and atherosclerosis as decline in Estrogen do play an important part.

  • Weight Gain and Metabolic Changes

    Fat distribution and contribute to changes in body composition and metabolic function which can lead to weight gain, especially around the abdomen.

  • Vaginal Health

    Vaginal dryness, thinning of vaginal tissues (vaginal atrophy), and reduced elasticity. can lead to discomfort, pain during intercourse, and an increased risk of vaginal infections.

  • Urinary Symptoms

    Increased frequency of urination, urgency, and occasional urinary incontinence that are related to changes in the bladder and pelvic floor muscles due to hormonal fluctuations.

  • Sleep Disorders

    Hormonal fluctuations, hot flashes, night sweats, and psychological changes can contribute to insomnia and disrupted sleep.

  • Mood Disorders

    Hormonal fluctuations and the emotional and psychological adjustments associated with this life stage can contribute to sadness and anxiety.

  • Sexual Health Issues

    Reduced libido, vaginal dryness, and discomfort during intercourse that leads to sexual satisfaction and intimacy.

  • Cognitive Function

    Individuals may experience cognitive function, such as difficulty concentrating, memory lapses, and word retrieval issues.

  • Joint and Muscle Discomfort

    Joint and muscle discomfort, including joint pain, stiffness, and generalized muscle aches due to hormone changes.

Taking proactive steps to maintain overall health during menopause that include adopting a healthy lifestyle with regular exercise, a balanced diet, managing stress levels, getting regular check-ups, and discussing any concerns or symptoms with a healthcare professional.

Menopause and Perimenopause symptom

Several Tips Related to Perimenopause and Menopause

  • Prioritizing Self-Care and Well-Being

    Throughout perimenopause and menopause, women's bodies and emotions may fluctuate. Encouraging family members to provide support by participating in activities such as exercise, hobbies, and routine check-ups can help women through this transitional period.

  • Cultivating Virtues such as Adaptability and Patience

    Women may manage the physical and emotional symptoms associated with perimenopause and menopause by gaining strengths such as adaptability and patience.

  • Showing Care, Love, and support to women going through Menopause

    While caring for aging parents or family members is important as it recognizes the challenges they face, promotes their emotional well-being, recognizes their multiple responsibilities, reduces feelings of loneliness, encourages self-care, and strengthens family bonds. A nurturing environment is created, by showing empathy and understanding, emotion is supported, leading to improved mental health, reduced stress, and enhanced family relationships.

  • Promoting open and honest Communication, Mutual Respect, and shared Decision-Making

    Each woman's experience related to perimenopause and menopause is unique. Opening up and fostering open communication helps partners, friends, and families understand the physical and emotional changes women go through, fostering empathy and compassion. This support breaks down barriers and promotes understanding, alleviating anxiety, stress, and mood swings commonly associated with hormonal fluctuations. Encouraging shared decision-making ensures that individual preferences and experiences show mutual respect and support.

  • Prioritizing Self-Care and Adapting Routines

    Women can identify triggers and make the necessary changes to alleviate symptoms by changing their daily routines. Prioritizing self-care activities promotes overall well-being and symptom management. It reduces stress, conserves energy, supports emotional well-being, promotes hormonal balance, and empowers women to take control of their health. These practices enhance quality of life, reduce symptom severity, and improve emotional and physical well-being during the menopause transition.

*Each individual’s experience with perimenopause and menopause is unique. The support and understanding offered by family members can significantly contribute to a woman’s well-being during this phase.

What is the Key TCM Approach to Menopause and Perimenopause?

Traditional Chinese Medicine (TCM) treats perimenopause and menopause holistically, correcting underlying imbalances in the body and improving total well-being.

*It is important to seek proper advice and treatment from a trained TCM practitioner based on your individual symptoms, constitution, and imbalance. An experienced physician can create a customized treatment plan that targets your specific needs and helps you navigate the perimenopause and menopausal journey.

Acupuncture

Acupuncture is extensively used in TCM to help manage hormonal balance, relieve pain, and enhance general health. Tiny needles are put into particular locations on the body to enhance energy flow and restore balance.

  • Regulates hormonal imbalances, supporting natural hormone production and balance

  • Reduces the frequency and intensity of hot flashes and night sweats

  • Improves sleep quality and addresses insomnia

  • Stabilizes mood swings, irritability, and anxiety, promoting emotional well-being

  • Alleviates fatigue and boosts energy levels

  • Contributes to improving bone density and overall bone health

  • Supports overall well-being, addressing multiple symptoms simultaneously

Herbal Medicine

TCM practitioners may prescribe customized herbal formulas based on a person’s specific pattern of disharmony. These herbal remedies are designed to nourish the body, maintain hormonal balance, and alleviate symptoms such as hot flashes, nocturnal sweating, mood swings, and sleep difficulties.

  • Regulates hormonal imbalances with phytoestrogenic herbs

  • Provides symptom relief, addressing hot flashes, mood swings, and more

  • Nourishes Yin and replenishes the body with specific herbs

  • Supports adaptation to stress with adaptogenic herbs

  • Tailored, individualized treatment based on unique patterns of disharmony

Dietary Therapy

TCM emphasizes the importance of nutrition in promoting health. TCM practitioners may advise dietary changes depending on a person’s constitutional demands and symptoms. This might include meals that nourish Yin energy (cooling and moistening) while avoiding items that lead to excess heat or inflammation.

  • Nourish Yin with foods like tofu, seaweed, and leafy greens

  • Balance Qi and blood with lean meats, dark greens, and whole grains

  • Incorporate cooling foods like cucumber and watermelon to counter excess heat

  • Modify spicy and stimulating foods, opting for gentle cooking methods

  • Practice mindful eating and portion control for optimal digestion and well-being

Gua Sha

Addresses imbalances in the body’s energy flow, or Qi, and promotes overall well-being.

  • Relieves muscle tension, aches, and pains, including neck and shoulder tension, headaches, and joint discomfort

  • Helps regulate body temperature and reduce the intensity and frequency of hot flashes and night sweats

  • Calms and relaxes the nervous system, aiding in stress management and emotional balance

  • Promotes energy balancing by enhancing the flow of Qi and blood in the body, supporting overall well-being during the transition

Moxibustion

Moxibustion is the practice of burning dried mugwort at acupuncture sites to enhance warmth and energy circulation. It may be used to relieve specific perimenopausal and menopausal symptoms or imbalances.

  • Nourishing Yang: Moxibustion warms and nourishes the body's Yang energy, which helps alleviate symptoms associated with Yang deficiency, such as fatigue and low energy levels

  • Regulating Qi and Blood: Moxibustion promotes the smooth flow of Qi and blood, addressing symptoms related to stagnation, such as irregular periods and mood swings

  • Uterine Tonification: Moxibustion enhances blood circulation to the uterus, improves uterine function, and supports reproductive health during perimenopause and menopause

  • Hormonal Balance: Moxibustion is believed to regulate hormone levels, alleviate hormonal symptoms, and support overall hormonal equilibrium during perimenopause and menopause

Tuina Massage 

Tuina, a type of Chinese therapeutic massage, can be used to improve energy flow, relax muscles, and relieve symptoms associated with perimenopause and menopause such as muscular tension, joint pain, and headaches. Acupoints and meridians are stimulated to improve general health.

  • Energy Flow Regulation: Regulate the flow of Qi (vital energy) and blood in the body. By applying specific techniques to targeted acupoints and meridians, it helps balance energy and promote overall well-being during the perimenopause and menopause transition

  • Hormonal Balance: Influence hormone regulation by stimulating specific acupoints and meridians associated with hormonal balance. It is believed to help alleviate hormonal imbalances and associated symptoms, such as hot flashes, mood swings, and sleep disturbances

  • Muscle Tension and Pain Relief: Effective in relieving muscle tension, aches, and pains that may occur during perimenopause and menopause. It helps improve circulation, relax muscles, and release built-up tension, promoting physical comfort and relaxation

  • Stress Reduction: A calming effect on the nervous system, helps to reduce stress, anxiety, and emotional imbalances often experienced during perimenopause and menopause. It promotes deep relaxation and a sense of well-being

Mind-Body Practices

TCM believes that mind-body practices such as meditation, breathing exercises, and moderate movement treatments such as tai chi or qigong can help induce relaxation, decrease stress, and improve general well-being.

  • Qigong is a mind-body practice that combines gentle movements, breathing techniques, and focused intention. It helps cultivate and balance Qi (vital energy) in the body, promoting overall health and vitality. Practicing Qigong during perimenopause and menopause can help regulate hormonal imbalances, reduce stress, enhance energy flow, and support emotional well-being

  • Tai Chi is a martial art form that emphasizes slow, flowing movements and deep breathing. It promotes relaxation, balance, and flexibility. Practicing Tai Chi can help improve circulation, strengthen the body, calm the mind, and enhance overall physical and mental well-being during perimenopause and menopause

  • Yoga combines physical postures, breathing exercises, and meditation to promote harmony between the body, mind, and spirit. It helps improve flexibility, balance, and strength while promoting relaxation and stress reduction. Practicing yoga during perimenopause and menopause can support hormonal balance, alleviate symptoms, improve sleep quality, and enhance emotional well-being

  • Dance therapy involves expressive movement and creative expression as a means of promoting emotional release, self-expression, and well-being. Engaging in dance therapy during perimenopause and menopause can help manage stress, enhance body awareness, boost mood, and support overall emotional and physical health

These body practices in TCM offer holistic approaches to managing perimenopause and menopause by addressing the physical, emotional, and energetic aspects of the body. They can help regulate hormonal imbalances, reduce stress, improve energy flow, promote relaxation, and enhance overall well-being during this transformative phase.

How Yin and Yang related to Perimenopause and Menopause?

Yin and yang, rooted in traditional Chinese philosophy, represent complementary opposites in all aspects of life. In menopause and perimenopause, there is a shift in the balance of yin and yang energies within a woman’s body. TCM views the reproductive system as governed by this balance. Before menopause, yin and yang energies are balanced, with yin representing nourishment and cooling, and yang representing activity and warmth. As women enter perimenopause and menopause, yin energy (related to declining estrogen) gradually decreases, leading to symptoms such as hot flashes and dryness. TCM aims to restore the yin-yang balance through herbal medicine, acupuncture, diet, and lifestyle adjustments. The goal is to nourish yin, cool excessive yang, and promote overall balance.

Yin and Yang Balance:

TCM places great importance on maintaining the balance between yin and yang energies. Before menopause, there is a balance between these energies in a woman’s body. As menopause approaches, there is a natural decline in yin energy (cooling, nourishing, and receptive qualities) and a relative increase in yang energy (warming, active, and assertive qualities). TCM aims to support the body’s natural transition by addressing imbalances and restoring harmony between yin and yang.

Kidney Yin and Yang Deficiency:

The kidneys are considered vital organs in TCM and play a crucial role in reproductive health. During perimenopause and menopause, there is often a decline in kidney yin and yang energies. Kidney yin deficiency can manifest as symptoms such as hot flashes, night sweats, dryness, and emotional instability. Kidney yang deficiency may contribute to fatigue, coldness, and decreased libido. TCM treatments aim to tonify and nourish the kidneys to support hormonal balance and alleviate related symptoms.

Blood and Qi (Energy) Deficiency:

TCM recognizes the importance of healthy blood and qi circulation for overall well-being. During perimenopause and menopause, there can be a decline in blood and qi production, which may lead to symptoms such as fatigue, dizziness, palpitations, and mood swings. TCM treatments focus on nourishing the blood and replenishing qi to address these symptoms and promote vitality.

Liver Qi Stagnation:

Emotional and psychological factors are considered significant in TCM’s perspective on menopause. Emotional stress and imbalances can lead to stagnation of liver qi, resulting in symptoms like irritability, mood swings, and depression. TCM treatments aim to regulate the flow of liver qi and support emotional well-being.

TCM treatment for perimenopause and menopause typically involves a personalized approach, considering the individual’s unique constitution and symptom presentation. It may include a combination of herbal medicine, acupuncture, dietary adjustments, lifestyle modifications, and mind-body practices like tai chi or qigong. The goal is to restore balance, alleviate symptoms, support overall health, and promote a smooth transition through this natural phase of a woman’s life.

The Disturbance in the Balance of Yin and Yang Energies During Menopause and Perimenopause?

 
  • Mood Swings: Changes in Emotional Well-Being

    Due to disturbances in the heart's Qi as it regulates the mind and governs blood and vessels, heart Qi refers to the vital energy of the Heart
    Due to disturbances in Liver Qi, it is responsible for the smooth flow of Qi (energy) and blood throughout the body

  • Sleep Disturbances: Insomnia and Disturbed Sleep

    Associated with Heart Qi, Yin imbalances, and Blood deficiencies

  • Hot Flashes

    Attributed to Yin deficiency, causing a relative excess of Yang, leading to feelings of heat in the body

  • Night Sweats

    This can also be a sign of Yin deficiency, as the body is not sufficiently cooled and nourished

  • Increased Anxiety or Irritability

    These can be linked to disturbances in Liver Qi

  • Vaginal Dryness

    This can be due to Yin deficiency and lack of body fluids

  • Fatigue: A Common Symptom

    Due to the decline in Kidney Essence (Kidney is believed to store the Essence and in TCM, the Kidney Essence nourishes the brain)

  • Memory Problems

    In TCM, the Kidneys are believed to support brain function decline in Kidney Essence can lead to memory issues

  • Osteoporosis

    A potential long-term effect of Kidney Essence and Qi decline

Recommendation of Chinese Herbs

As certain herbs may interact with other medications, it is best to seek the advice of a qualified TCM practitioner

  • Invigorating the Lung: For symptoms like shortness of breath, sweating, and getting cold easily

    Consider Ginseng (Ren Shen), Astragalus (Huang Qi), cordyceps (Dong Chong Xia Cao), Licorice (Gan Cao) and Dang Gui (Chinese Angelica Root)

  • Invigorating the Spleen: For symptoms like fatigue, weakness, poor appetite, and loose bowels

    Consider Ginseng (Ren Shen), Codonopsis (Dang Shen), Atractylodes (Bai Zhu), Poria Mushroom (Fu Ling), White Atractylodes (Cang Zhu) and Lotus Seeds (Lian Zi)

  • Promoting Dampness Elimination: For symptoms like puffiness, limb heaviness, and abnormal bowel movements

    Consider Poria Mushroom (Fu Ling), Coix Seeds (Yi Yi Ren), Alisma (Ze Xie), Plantain Seeds (Che Qian Zi) and Job's Tears (Yi Mi)

  • Promoting the Raising Force of Qi: For symptoms like organ prolapse, nose bleeding, gum bleeding, and heavy menses

    Consider Ginseng (Ren Shen), Astragalus (Huang Qi), Codonopsis (Dang Shen) and Dang Gui (Chinese Angelica Root)

  • Promoting the Production of Qi and Blood: For symptoms like paleness, lusterless nails and hair, dizziness, and palpitations

    Consider Dang Gui (Chinese Angelica Root), Huang Qi (Astragalus), Bai Zhu (White Atractylodes), Ren Shen (Ginseng) and Shu Di Huang (Rehmannia Root)

  • Replenishing Heart Blood: For symptoms like palpitations, poor memory, and insomnia

    Consider Dang Gui (Chinese Angelica Root), Shu Di Huang (Rehmannia Root), Suan Zao Ren (Sour Jujube Seed), Long Yan Rou (Longan Fruit) and Bai Zi Ren (Arborvitae Seed)

  • Replenishing Liver Blood: For symptoms like blurred vision, light-headedness, panic attacks, rib sides discomfort, and limb numbness

    Consider Dang Gui (Chinese Angelica Root), Bai Shao (White Peony Root), Gou Qi Zi (Goji Berries), He Shou Wu (Fo-Ti Root), and Chuan Xiong (Ligusticum wallichii)

  • Nourishing Yin and Subduing Wind Evils: For symptoms like limb tremor, joint stiffness, and dizziness

    Consider Tian Ma (Gastrodia Rhizome), Di Huang (Rehmannia Root), Bai Shao (White Peony Root), Gou Teng (Uncaria Vine), andMu Li (Oyster Shell)

  • Nourishing Yin and Clearing Heat: For symptoms like hot sensations in the chest, palms and soles, night sweating, hot flashes, and flushed face

    Consider Bai Wei (Swallowwort Root), Tian Men Dong (Asparagus Root), Zhi Mu (Anemarrhena Rhizome), Sheng Di Huang (Rehmannia Root) and Xuan Shen (Scrophularia Root)

  • Nourishing Kidney Yin: For symptoms like dizziness, ear ringing, lumbar soreness, knee weakness, hot flashes, night sweating, and thirst

    Consider Shu Di Huang (Rehmannia Root), Shan Yao (Chinese Yam), Gou Qi Zi (Goji Berries), Tian Men Dong (Asparagus Root) and Hei Zhi Ma (Black Sesame Seeds)

  • Warming the Kidney: For symptoms like lumbar soreness, limb coldness, fatigue, and night frequency

    Consider Rou Gui (Cinnamon Bark), Fu Zi (Aconite), Du Zhong (Eucommia Bark), Gou Ji (Cibotium Rhizome) and Ba Ji Tian (Morinda Root)

  • Replenishing essence and enriching marrow (for symptoms like lumbar soreness, knee weakness, gray hair, and general weakness)

    Consider Lu Jiao Jiao (Deer Antler Gelatin), He Shou Wu (Fo-Ti Root, Tu Si Zi (Dodder Seed), Gui Ban (Soft-Shelled Turtle Shell), and Dang Gui (Chinese Angelica Root)

Teas May Help with Menopause Symptoms

  • Black Cohosh

    This plant has been traditionally used for hormonal imbalance and is known to reduce symptoms of menopause

  • Chasteberry

    It's often used to help with symptoms of PMS and could possibly help with menopause symptoms as well

  • Evening Primrose

    This plant has been used for symptoms of menopause such as hot flashes

  • Red Clover

    This plant has been used for hot flashes and night sweats during menopause

  • Dong Quai

    Also known as "female ginseng," it's been used for thousands of years to treat menopausal symptoms such as hot flashes

  • Chrysanthemum Tea, Goji Berry Tea, and Green Tea​

    These herbal teas are believed to have Yin-nourishing properties

  • Black Cohosh (Actaea racemosa, Cimicifuga racemosa)

    It has some potential benefits but also risks, including a possible link with endometrial and ovarian cancer

  • Red Clover (Trifolium Pratense)

    It contains isoflavones that are capable of increasing estrogen activity

  • Licorice (Glycyrrhiza glabra)

    Contains isoflavones that have been associated with endometrial and ovarian cancer

  • White Kwao Krua (Pueraria Mirifica)

    Contains miroestrol and deoxymiroestrol, which are more potent than human estrogen and could increase the risk of endometrial and ovarian cancer​

General Diet

  • Water

    Cold water (not ice) is usually recommended for cooling the body and nourishing Yin

  • Soy Milk

    Soy contains phytoestrogens, which are plant-based compounds that can mimic the effects of estrogen in the body. This can help alleviate some menopausal symptoms caused by declining estrogen levels. However, soy is a common allergen (causes an allergic reaction)

  • Fruits and Vegetables

    Some fruits and vegetables, such as watermelon, cucumber, and celery, have high water content and cooling properties according to TCM. You can consume fruits and vegetables in many ways, including fresh juice. Fresh juice can be a convenient way to consume a variety of fruits and vegetables at once, but keep in mind that juicing can sometimes remove fiber and some beneficial compounds and it can also be high in sugar and calories

  • Bone Broth: (Important)

    In TCM, bone broth is thought to nourish Yin and support the Kidney system, which is important during menopause. Bone broth can be made from the bones of various animals, including beef, chicken, and fish. To prepare it, you would typically simmer the bones in water for an extended period of time, often with vegetables, herbs, and spices for added flavor. This long cooking time helps extract nutrients from the bones. You need to choose a simple recipe to get you started

Stress Management

  • Regular Physical Activity and Exercise

    It can help lower your body's stress hormones and stimulate the production of endorphins, chemicals in the brain that act as natural painkillers and mood elevators

  • Practice Relaxation Techniques

    This includes deep breathing, meditation, yoga, and tai chi. These activities can help lower your body's stress response and promote feelings of relaxation and calm

  • Maintain a Healthy Diet

    Eating a diet rich in fruits, vegetables, lean proteins, and whole grains can help you feel better overall and cope with stress more effectively

  • Limit Caffeine and Alcohol

    These substances can amplify feelings of stress and anxiety

  • Prioritize Sleep

    Lack of sleep can contribute to stress, so make sure you're getting plenty of quality sleep each night

  • Connect with Others

    Spending time with friends and family, talking to a trusted friend or counselor, or joining a support group can all help alleviate stress

  • Take Time for Hobbies

    Engage in activities you enjoy to help take your mind off stress

  • Practice Mindfulness

    This involves staying focused on the present moment, which can help reduce negative thinking and improve mood

  • Seek Professional Help if Necessary

    If stress is overwhelming, it may be helpful to talk to a psychologist or a counselor

  • Decreased Libido

    Can be related to the decline in Kidney Yang and Kidney Essence

Final Notes

It is important to have a balanced lifestyle, including having regular sleeping patterns, and moderate exercise into your daily routine. Making time for oneself to unwind, rejuvenate, and focus on self-care, including various activities such as meditation, mindfulness exercises, indulging in hobbies, practicing self-care rituals, engaging in leisure activities, spending time in nature, or enjoying quality time alone or with loved ones can potentially mitigate symptoms, improve their emotional well-being, and enhance their overall quality of life during this transitional phase.

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