For many people assigned female at birth, menopause brings a unique set of challenges. Still, physical activity and meditation, when combined, can help navigate this life phase with strength and grace. Together, they form a holistic approach to embracing the changes of menopause, empowering women to thrive beyond the coping strategies.

What is menopause?

While many people have heard of menopause, it’s a commonly misunderstood condition due to a complex interplay of stigma and misinformation, coupled with the lack of open conversations and proper education.

The doctor will diagnose a woman with menopause after 12 consecutive months without a menstrual period, provided there is no other underlying cause. This natural aging process occurs when the ovaries stop producing hormones, signifying the end of a woman’s reproductive cycle, and is often associated with a combination of physical and emotional symptoms that affect mood, sleep, and energy levels.

According to the National Institute of Health (NIH), over 1 million women in the United States experience menopause each year, with the average age of onset being age 51. However, the timing can vary widely due to individual factors, including genetics, lifestyle, or underlying health conditions. After menopause, the risk of certain medical conditions (low libido, emotional stress, cardiovascular disease, weak bones, and loss of bladder control) increases, emphasizing the importance of a holistic treatment plan that addresses not only the symptoms but the long-term associated health risks.

Benefits of physical activity and meditation

Among lifestyle modification and holistic treatment approaches for menopause, physical activity, and meditation stand out because they provide physical and mental benefits, simultaneously addressing multiple health aspects of the condition.

The American Heart Association recommends at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous activity per week in addition to strength training exercises 2-3 times per week. Regular exercise helps regulate hormonal fluctuations, supports weight management, improves sleep, and maintains bone and muscle health, reducing the risk of osteoporosis. One study found that women who exercised for a year during menopause significantly improved their mental and physical health than others who did not. The program included cardiovascular, stretching, strength training, and relaxation exercises. Researchers were so encouraged by the results that they advocated for incorporating exercise into primary health care programs for menopausal women.

Meditation, on the other hand, complements physical activity by reducing stress, lowering cortisol levels, and enhancing relaxation. According to a 2020 cross-sectional study, meditation is safe and effective for decreasing cardiovascular disease risk factors and improving mental health and well-being. Even daily meditation of 10-15 minutes offered significant benefits:

• reducing anxiety
• managing mood swings and irritability
• improving sleep quality
• reducing the frequency and intensity of hot flashes

Meditation and regular exercise form a comprehensive approach that enhances physical vitality and mental clarity, making them particularly beneficial during menopause. Incorporating both activities into your daily routine can help address the various aspects of the condition.