Menopause: Embraced by some, dreaded by many, this life transition brings physical, emotional, and mental changes. Hot flashes, sleep disturbances, anxiety, and muscle aches are just some of the common symptoms that can significantly impact your life during, and after, menopause. Massage can help in relieve some of these related issues.
Understanding menopause and its impact on the body
The average age for menopause is 51, and the Mayo Clinic definition is 12 months without a menstrual period. Perimenopause is the time leading up to menopause, and this can take months or years, with some people beginning perimenopause as early as their 30s, and others not reaching menopause until their 60s. Perimenopause typically has all of the same symptoms of menopause, minus the loss of menstrual periods. Chemotherapy and radiation treatment can induce menopause temporarily, and sometimes permanently.
Estrogen slow-down
The uncomfortable symptoms of perimenopause and menopause—insomnia, anxiety, depression, hot flashes, night sweats, fatigue, and aches in joints and muscles—are all due to a slow decline in estrogen production. Not everybody who goes through menopause has symptoms, but about 80% of people do. There are many ways to address these symptoms, and most people have to find the right mix of remedies that work for them. This is one area where it's helpful to view massage therapy as more than just a luxurious treat. In fact, there have been multiple scientific studies that show how beneficial massage can be in supporting you during this phase of life.
Hormone replacement therapy (HRT)
While hormone replacement therapy (HRT) is a well-known option, it comes with a a few risks and disadvantages. Many people seek natural and complementary approaches to manage their symptoms, either in place of or in combination with HRT. One tried-and-true approach is massage therapy, which offers an alternative path to relaxation, stress reduction, and improved well-being during menopause. It’s always nice to find one more reason to get a massage!
The benefits of massage
In 2023, researchers at The Women's Health Group of Boston Medical Center conducted a systematic review of over 4000 studies that looked at alternative treatments for menopause. They concluded that massage therapy is the most effective non-hormonal treatment for reducing anxiety and depression in postmenopausal people. When coupled with aromatherapy, they found that massage is also very effective at reducing irritability and mental exhaustion.
Another study published in the journal Menopause (2022) showed that people in menopause who received foot massages for just seven days experienced an increase in their average sleeping hours, and a reduction in fatigue and anxiety levels.
Apart from these studies, the all-around positive effects of massage therapy have been well-documented over the years. Massage has been shown to reduce stress, lessen pain and muscle tightness, increase relaxation, and strengthen the immune system. With so many great benefits that overlap with the symptoms of menopause, massage therapy is a natural hero in finding balance and calm during this transition.
Mood specific: you're not going "mad" (though you might get mad)
For centuries the medical community pathologized hormonal changes. There was even thought to be a link between insanity and the female reproductive system, with people being locked in asylums due to menopausal symptoms.
We know better now, and yet many people continue to feel shame and confusion around the mental health changes that can be brought about by menopause. Stress, anxiety, depression, mood swings, irritability and anger are all normal, expected symptoms, and they can be helped by a healthy diet, exercise, yoga, meditation, and massage.
According to the founder of The Menopause Hub, a clinic specializing in menopause treatment, 80% of people who go through menopause are unprepared for the symptoms and report they “feel they are going mad.” In other words, we continue to pathologize this natural experience. All of these emotional and mental changes can benefit from regular massage.
Massage meets menopause
Even though the entire course of menopause, from perimenopause to postmenopause, can take years or even decades, it's never too early nor too late to get more support for yourself or a loved one. Here are some concrete ways that getting a massage can help you through menopause:
Soothe muscle tension and aches, promote feelings of peace and relaxation
Improve quality and quantity of sleep
Reduce insomnia, anxiety, depression, stress, mood swings, brain fog
All of our licensed massage therapists are familiar with and educated about menopause. Talking with them about your experience is optional, but they will be able to offer suggestions and support to personalize each session. Also, fluctuations in estrogen can increase muscle sensitivity, so you may not like the same massage you used to. Be sure to speak up about the amount of pressure, the room temperature, and anything else you need to get the most out of each session. Relax, and enjoy.
Parkside now offers acupuncture
Lynn Harvey, LAc, LMT has joined our team! Lynn is an acupuncturist, massage therapist, and craniosacral therapy practitioner who takes an integrated and holistic approach to healing. Acupuncture can help reduce hot flashes, night sweats, mood swings, and sleep disruptions in women dealing with menopause symptoms.
Come visit us at Parkside
Come see our expert team at Parkside Clinic where we tailor our care to your specific condition and tap into your body’s natural healing ability. Make an appointment, or if you have any questions, contact us.