How massage therapy can help you during perimenopause and menopause.

What is Menopause and Perimenopause? 

Menopause is the natural biological process of the ending of your menstrual cycle. It typically occurs when you are in your 40s or 50s, but it can also happen earlier. Perimenopause is when symptoms begin months or even years before your period stops.  

Symptoms 

Perimenopause and menopause can cause a variety of uncomfortable symptoms. However, it is a different experience for each woman and whilst some women’s lives are significantly impacted by these changes, others experience no symptoms at all.  

Physical perimenopause and menopause symptoms include: 

• Hot flushes, when you have sudden feeling of hot or cold in your face, neck and chest which can make you dizzy. These often continue for a year or two after menopause and in up to 10% of women, they continue for years beyond that.  

• Difficulty sleeping, which may be a result of night sweats and make you feel tired and irritable during the day.  

• Palpitations, when your heartbeats suddenly become more noticeable. 

• Headaches and migraines that are worse than usual. 

• Muscle aches and joint pains. 

• Change in body shape and weight gain.  

• Skin changes, including dry and itchy skin. 

• Reduced sex drive. 

• Vaginal dryness and pain, itching or discomfort during sex. 

• Recurrent urinary tract infections (UTI’s). 

• Sensitive teeth, painful gums or other mouth problems. 

• Uterine bleeding problems, including very heavy periods before cessation. For some women, their period may end more or less abruptly, but others may menstruate erratically for years.  

• Fibroids and endometriosis becoming more problematic.  

Mental perimenopause and menopause symptoms include: 

• Mood changes, including low mood, anxiety, mood swings and low self-esteem. 

• Problems with memory or concentration, (brain fog). 

How can massage therapy help? 

Massage therapy can help to ease some of the pain and discomfort brought on by the physical and mental symptoms during this phase of a woman’s life.  

Stress Reduction

 Massage therapy reduces cortisol levels. Cortisol is a stress hormone, and when levels are high, it can contribute to feelings of irritability, anxiety, depression and difficulty concentrating. Stress is also a common trigger for headaches and can also increase appetite and promote fat storage, especially around the abdomen. Massage reduces these levels which also contributes to improved sleep, and may indirectly improve cognitive function, including memory and focus.  

The Relaxation Response 

Massage triggers the relaxation response in the body, slowing down the heart rate, lowering blood pressure and decreasing muscle tension. It releases endorphins which are natural pain relievers and mood elevators. Therefore, it can help to reduce pain associated with fibroids and endometriosis. These physiological changes can help to calm the mind and reduce feelings of irritability. They can also help to relieve tension headaches and improve sleep. Sufficient sleep is crucial for cognitive function, including memory consolidation and learning.  Sleep quality is also crucial for weight management. When you are well-rested, you are more likely to make healthier food choices and have the energy to exercise. Poor sleep is also a common contributor to low mood and fatigue.   

Improved Blood Flow and Circulation 

Massage improves blood flow and circulation in the body which can help relieve soreness and muscle tension and reduce inflammation. Muscle tension and stiffness can contribute to pain, so massage helps to provide some relief from this.  It can also improve oxygen and nutrient delivery to the brain which can enhance brain function and mood regulation.  

Massage as part of a Healthy Lifestyle 

Massage therapy can be a valuable complementary approach to improving perimenopause/menopausal symptoms when used in conjunction with other healthy lifestyle practices. Examples include: taking vitamin supplements, doing regular exercise, drinking an adequate amount of water, eating a balanced diet, practicing mindfulness and meditation. There are also medications you can try (both hormonal and non-hormonal) under the guidance of your doctor. A healthy lifestyle enables you to take charge of your own health and wellbeing which is particularly important when hormonal changes make you feel like you have lost control over you mind and body.  

UK Menopause Organisations 

• The British Menopause Society (BMS): This is the leading authority on menopause in the UK. They provide information and resources for both healthcare professionals and the public. Their website includes a searchable database of menopause specialists.    

• Women's Health Concern (WHC): This is the patient arm of the BMS. They offer confidential advice, information, and support to women about all aspects of gynaecological and reproductive health, including menopause.    

• The Menopause Charity: This charity provides information and support to women experiencing menopause. They offer a helpline, online resources, and local support groups.    

• Daisy Network: This charity provides support for women experiencing premature menopause.    

You can also find support through: 

• Your GP: Your doctor can provide advice and support on managing your menopause symptoms.    

• Local support groups: There may be local support groups for women experiencing menopause in your area. You can find these through your local community center or by searching online.    

• Online forums and communities: There are many online forums and communities where women can connect with others experiencing menopause and share their experiences.    

Remember that these are just a few of the many resources available to women experiencing menopause in the UK. 

Sources 

1. Menopause - Symptoms - NHS 

2. Perimenopause: Rocky road to me