Reflexology to support Menopause

Menopause or perimenopause are words that can come with a sense of dread and carry some negativity for many women. While at one time menopause wasn’t really spoken about openly, times are thankfully changing and the conversation around menopause and its vast symptoms are gaining more support and more voices.

What is menopause?

Menopause means that you have ceased menstruation, and you are classed as moving from perimenopause to menopause when you’ve had no period for 12 months.

Generally, perimenopause starts somewhere between the ages of 40 to 50 years and on average lasts about 4 years. Typically, the first symptom is irregular periods. As your hormones like oestrogen and progesterone start to fluctuate, you may start to notice some menopausal symptoms.

Symptoms of perimenopause & menopause

The symptoms of perimenopause are vast, and each woman is effected differently. In the UK it is estimated that around 80% of women do experience some symptoms – so you’re not alone! Common symptoms include hot flashes and night sweats, but you may be experiencing many others including aches and pains, brain fog, anxiety, low mood, rage, headaches, skin and hair changes, fatigue, insomnia, loss of confidence, lower libido, digestive issues, weight gain and many others.

Getting support

If you have menopause symptoms or they are causing disruption to your daily life, a good place to start is speaking to your GP. Here are some suggestions taken from Davina McCall’s book Menopausing on some things you should do when speaking to your GP;

• Mention the perimenopause or menopause word so it is at the forefront of the conversation.

• Be very clear about the symptoms you’re experiencing, so your doctor can build up a detailed picture. If your symptoms come and go, say that.

• If you feel low or anxious but don’t think you have depression, make that clear.

• State what treatment approaches you want to try, such as HRT.

• If you aren’t happy with the answers or help you are getting, ask to see someone else.

Reflexology to support you

If you need some additional support with perimenopause or menopause symptoms, then reflexology may be an option for you.  Reflexology can be a great way to make your journey to menopause a little bit easier, as it aims to optimise your physical and emotional wellbeing.

Research has shown that “chronically elevated cortisol increases the likelihood of severe menopausal symptoms” (Cagnacci et al 2011). Cortisol is a stress hormone produced by the body, and if you are constantly stressed in your everyday life, it can cause health issues. Lowering your stress levels through some lifestyle changes and enjoying the deep relaxation of reflexology could have a positive impact on some of the symptoms you are experiencing.

If sleep is an issue for you at this time, then reflexology may help you feel more relaxed and calmer, which should in turn help you sleep better. Research has also shown that reflexology is an effective way to help with sleep issues in menopause (Asltoghiri & Ghodsi, 2012).

A common perimenopausal symptom is night sweats, which can also have a significant effect on your quality of sleep. Having to get up, perhaps multiple time during the night, to change sheets and night clothes, is extremely disruptive. And as we all know, sometimes when you’re awake it can then be difficult to get back to sleep. Regular reflexology can be an effective way to decrease hot flushes, sweats and night seats and increasing quality of life in the menopausal period (Gozuyesil & Baser, 2016).

Another symptom of perimenopause can be low mood and depression. Research has also shown that foot reflexology can be effective in reducing women’s depression during menopause (Mahdavipour et at, 2019).

If reflexology sounds like something you think could support you, then my advice is book in and give it a try. Regular reflexology, perhaps weekly or fortnightly may be recommended at the beginning so you can get the most benefit, before moving to regular reflexology every 4-6 weeks.

I have done additional training in Reflexology for Menopause to support you through this next phase of your life. In addition to regular reflexology, I can provide you with suggestions of hand or face reflexology to try yourself, or we can discuss aspects such as nutrition, movement, managing stress levels, getting good quality sleep and finding enjoyment and purpose, to help ease the menopause transition.

A time to pause and reflect

Key to a healthy menopause is looking after yourself and maintaining a healthy lifestyle as you come into this next phase of life. As you approach menopause it may be a good time to pause and reflect and look at changes to your lifestyle, after all you deserve to look after yourself.

References

Asltoghiri, M,  Ghodsi, Z. The effects of Reflexology on sleep disorder in menopausal women. Procedia - Social and Behavioral Sciences, Volume 31, 2012, Pages 242-246. https://www.sciencedirect.com/science/article/pii/S1877042811029788

Gozuyesil E, Baser M. The effect of foot reflexology applied to women aged between 40 and 60 on vasomotor complaints and quality of life. Complementary Therapies in Clinical Practice. 2016 Aug;24:78-85. https://pubmed.ncbi.nlm.nih.gov/27502805/

Mahdavipour F, Rahemi Z, Sadat Z, Ajorpaz NM. The effects of foot reflexology on depression during menopause: A randomized controlled clinical trial. Complementary Therapies in Medincine. 2019 Dec;47. https://pubmed.ncbi.nlm.nih.gov/31780002/

McCall, D, Potter, N. 2022. Menopausing. Harper Collins.