The Traditional Chinese Medicine (TCM) View of Menopause
In TCM, the menopause is referred to as Second Spring. A time when there is a new beginning, a transition to a new and exciting phase in life (we've just got to navigate the havoc it can wreak!)
TCM sees women as having a lifecycle separated into 7-year stages. The key ages around the time of menopause are therefore 42, 49 and 56. During this time in our lives, our Yin energy is beginning to deplete and this is the reason for many menopausal symptoms from a TCM perspective.
In TCM, Blood is a Yin substance, and the majority of women have deficiencies in Blood due to monthly menstruation, childbirth, breast feeding, diet and stress, which can all negatively impact the Blood. Blood, in TCM, is responsible for moistening, nourishing and anchoring. The depletion of Blood and Yin can result in symptoms such as dryness (eyes, skin, hair, vaginal), muscular aches, anxiety and sleep issues (where our spirit isn't sufficiently anchored or cooled by the Blood & Yin).
The depletion of Yin, which is the body's cooling system, can lead to hot flushes and feelings of heat that are worse in the afternoon and evening which is the Yin time of day. The Kidney is the root of Yin and is responsible for hearing and the bones, which is why we can also see issues of tinnitus, joint aches and brain fog during menopause.
It's a time of much change and it can be unsettling and extremely challenging depending how we're affected. TCM teaches us always to focus on nourishing our minds and bodies, to take time to relax and to ensure we have balance as far as possible. Hopefully, the ideas here can help you achieve that.
Self Care Ideas
Incorporate gentle exercise and movement each day if you can, walking or activities such as yoga, Qi Gong or Tai Chi can support Yin and also keep your Liver energy moving smoothly which helps reduce frustration and irritability. Exercise also helps us release serotonin and endorphins to support your mood and mental well-being
Practice calming evening routines like a warm soak in magnesium bath salts or chamomile tea at bedtime. Acupressure can also help ease you into a more restful bedtime
Keep your skin hydrated by using a nourishing moisturiser for your body and also a facial skin routine to support your skin at this time. Try to find a brand with no nasties so you don't interfere with your hormone health
Help to balance emotional changes such as irritability, frustration and mood swings by incorporating calming practices like meditation, acupuncture or breathing exercises.
Foods to Include
Stay well-hydrated by drinking enough water (ideally room temperature or warm rather than cold) and herbal teas, and consuming soups and bone broths which are fabulous for boosting Yin energy and nourishing Blood
Apples, pears, avocado, spinach, sweet potato, watermelon, figs, watercress, beetroot, kidney beans, black beans, goji berries, honey, eggs, crab, tofu, beef, sardines
Foods to Exclude
Avoid excess spicy or heating foods which can exacerbate heat symptoms
Alcohol is heating in TCM and so can also exacerbate symptoms of heat
Caffeine is also seen as heating in TCM so limit your intake if you can and try to keep to the morning when your symptoms of heat are probably not as bad. This will also support a better night's sleep
Supplements
There is much research to support the use of magnesium to support with sleep issues, especially during menopause. You can take this as a supplement, add it to your bath or use it as a spray before bed
There's also strong evidence to support the link between gut health and menopause symptoms (along with a range of other benefits). Medicinal mushrooms can boost gut health, please ask if you'd like more information. You can also improve your gut microbiome by eating a wide range of plants, including herbs and spices. See Dr Tim Spector's guidance on this for more details.
Don't forget to follow Thrive Acupuncture Clinic on social media for more self care and acupressure ideas to support common menopause symptoms.