The Role of Specific Yoga Practices in Managing Menopausal Transition for Women over 40

Rakhee Rajendra Gugale¹ (Research Scholar)

Dr. Manoj Kumar² (Research Guide)

^{1, 2}University: Maharaj Agrsen Himalaya Garhwal University.

Abstract

Menopause, a natural biological process affecting women over 40, can lead to symptoms such as hot flashes, mood swings, sleep disturbances, and decreased bone density. This paper explores the efficacy of specific yoga practices in managing menopausal symptoms in women over 40. A comprehensive literature review of existing research studies and clinical trials examined the impact of yoga on menopausal symptoms, including yoga poses, breathing techniques, and meditation practices.

Results showed that yoga practices, particularly those emphasizing relaxation, stress reduction, and hormonal balance, have a positive effect on managing menopausal symptoms. Regular engagement in yoga reduced the intensity and frequency of hot flashes, improved mood and sleep patterns, and enhanced overall quality of life. Strength and flexibility yoga practices also helped maintain bone health, a significant concern during menopause.

In conclusion, incorporating specific yoga practices into the daily routine of women experiencing menopause can be an effective, non-pharmacological approach to manage symptoms. Yoga not only offers physical benefits but also contributes to psychological well-being, making it a comprehensive approach to navigating the menopausal transition. Further research with larger sample sizes and diverse populations is recommended to strengthen these conclusions and explore additional therapeutic benefits of yoga for menopausal women.

Key words:

Menopause, Yoga, Symptom Management, Long-Term Effects, Quality of Life, Holistic Health, Physical Activity, Mind-Body Therapies.

References:

Blanken, A., Gibson, C. J., Li, Y., Huang, A. J., Byers, A. L., Maguen, S., Inslicht, S., & Seal, K. (2022). Racial/ethnic disparities in the diagnosis and management of menopause symptoms among midlife women veterans. Menopause (New York, N.Y.), 29(7), 877–882. https://doi.org/10.1097/GME.0000000000001978
Christina, R. C., Ramesh, R. S., Subitha, L., & Kumar, G. D. (2020). Does Structured teaching program and Yoga therapy improve knowledge and symptoms related to Menopause among perimenopausal women in rural Puducherry? – A randomized controlled trial. Asian Journal of Nursing Education and Research, 10(4), 391–395. https://doi.org/10.5958/2349-2996.2020.00083.x
Danhauer, S. C., Miller, M. E., Divers, J., Anderson, A., Hargis, G., & Brenes, G. A. (2022). Long-term effects of cognitive-behavioral therapy and yoga for worried older adults. The American Journal of Geriatric Psychiatry: Official Journal of the American Association for Geriatric Psychiatry, 30(9), 979–990. https://doi.org/10.1016/j.jagp.2022.02.002
Elavsky, S. (2009). Physical activity, menopause, and quality of life: the role of affect and self-worth across time. Menopause (New York, N.Y.), 16(2), 265–271. https://doi.org/10.1097/gme.0b013e31818c0284
Innes, K. E., Selfe, T. K., & Taylor, A. G. (2008). Menopause, the metabolic syndrome, and mind-body therapies. Menopause (New York, N.Y.), 15(5), 1005–1013. https://doi.org/10.1097/01.gme.0b013e318166904e
Khattab, K. (2022). Hatha-Yoga als komplementärtherapeutische Behandlung für Frauen in der Menopause. Journal für Gynäkologische Endokrinologie/Schweiz. https://doi.org/10.1007/s41975-022-00265-9
Kulkarni, K., Hiremath, T., Swamidas, S., & Kotturshetti. (2021). An overview on yoga alongside its benefits in menarche and menopause. International Ayurvedic Medical Journal, 9(9), 2225–2231. https://doi.org/10.46607/iamj4709092021
Liu, Y.-Y., Lin, K.-L., & Long, C.-Y. (2018). “Long-term effects of vaginal erbium laser in the treatment of genitourinary syndrome of menopause”: pelvic organ prolapse classification issues [Review of “Long-term effects of vaginal erbium laser in the treatment of genitourinary syndrome of menopause”: pelvic organ prolapse classification issues]. Climacteric: The Journal of the International Menopause Society, 21(5), 515. Informa UK Limited. https://doi.org/10.1080/13697137.2018.1480601
Maclennan, A. H. (2009). Evidence-based review of therapies at the menopause. International Journal of Evidence-Based Healthcare, 7(2), 112–123. https://doi.org/10.1111/j.1744-1609.2009.00133.x
More, R. S., Dubey, P., Gupta, K., Kumari, K., & Patel, J. (2022). Assessment of nutritional status and dietary habits of North Indian menopausal women. The Journal of Community Health Management, 9(3), 126–130. https://doi.org/10.18231/j.jchm.2022.025
Kumareswari Kandasamy, M. K. K., & Ms. Kumareswari Kandasamy, M. K. K. (2021). YOGA FOR MENOPAUSE. IDC International Journal, 8(3). https://doi.org/10.47211/idcij.2021.v08i03.015
Natari, R. B., Hollingworth, S. A., Clavarino, A. M., Dingle, K. D., & McGuire, T. M. (2021). Long term impact of the WHI studies on information-seeking and decision-making in menopause symptoms management: a longitudinal analysis of questions to a medicines call centre. BMC Women’s Health, 21(1), 348. https://doi.org/10.1186/s12905-021-01478-z
Pavey, E. L. (2022). The change: Yoga, theology and the menopause. Religions, 13(4), 306. https://doi.org/10.3390/rel13040306
Rekha, D., & S.Selvalakshmi, D. (2023). A study on effect of yoga and dietary practices on health parameters of menopause women. International Journal For Multidisciplinary Research, 5(5). https://doi.org/10.36948/ijfmr.2023.v05i05.6923
Santoro, N., Roeca, C., Peters, B. A., & Neal-Perry, G. (2021). The menopause transition: Signs, symptoms, and management options. The Journal of Clinical Endocrinology and Metabolism, 106(1), 1–15. https://doi.org/10.1210/clinem/dgaa764
Susanti, H. D., Sonko, I., Chang, P.-C., Chuang, Y.-H., & Chung, M.-H. (2022). Effects of yoga on menopausal symptoms and sleep quality across menopause statuses: A randomized controlled trial. Nursing & Health Sciences, 24(2), 368–379. https://doi.org/10.1111/nhs.12931
Yadav, B., Rai, A., Mundada, P. S., Singhal, R., Rao, B. C. S., Rana, R., & Srikanth, N. (2021). Safety and efficacy of Ayurvedic interventions and Yoga on long term effects of COVID-19: A structured summary of a study protocol for a randomized controlled trial. Trials, 22(1), 378. https://doi.org/10.1186/s13063-021-05326-1
Ye, L., Knox, B., & Hickey, M. (2022). Management of menopause symptoms and quality of life during the menopause transition. Endocrinology and Metabolism Clinics of North America, 51(4), 817–836. https://doi.org/10.1016/j.ecl.2022.04.006
Zetzl, T., Pittig, A., Renner, A., van Oorschot, B., & Jentschke, E. (2021). Yoga therapy to reduce fatigue in cancer: effects of reminder e-mails and long-term efficacy. Supportive Care in Cancer: Official Journal of the Multinational Association of Supportive Care in Cancer, 29(12), 7725–7735. https://doi.org/10.1007/s00520-021-06345-z