It’s True: Acupuncture Could Help Ease Your Worst Menopause Symptoms—Here’s How

Some folks could select to attempt acupuncture—a therapeutic therapy rooted in Conventional Chinese language Drugs (TCM)—as a result of it has fewer dangers and unintended effects than extra conventional menopause therapies (extra on this later). With a talented practitioner, it is typically protected and never solely helps you calm down however probably eases a wide range of illnesses. Higher but, the science appears to indicate that it really works.

In different phrases? When you’re on the lookout for a path to menopause aid, you don’t have anything to lose by giving it a attempt. Learn on to study all the advantages of this different medication for menopause and the place to search out an acupuncturist with the appropriate expertise.

6 menopause signs that could be relieved with acupuncture

Throughout menopause, the lack of estrogen can have an effect on so many methods in your physique and set off a slew of disagreeable signs. Happily, acupuncture could alleviate many of those unintended effects. Here is how:

1. Sizzling flashes and evening sweats

“When issues are out of whack within the physique, the physique will discover methods to get our consideration or give ‘alerts,’” Haley Parker, DOM, LAc, HFS, a lead acupuncturist at VUIM Clinic and scientific director on the Virginia College of Built-in Drugs, tells Nicely+Good. By means of the lens of TCM, “sizzling flashes are like a ‘warning mild’ within the automotive saying that it wants extra ‘cooling yin’ to stability the warmth,” Parker says.

By stimulating particular factors on the physique, acupuncture could help this stability by serving to to “regulate the endocrine system, resulting in extra steady hormone ranges,” Parker says. It is also thought to assist promote a wholesome liver, “which is concerned in over 500 capabilities of the physique, particularly hormone regulation and cleansing,” she says.

On high of conserving your hormones in concord, acupuncture can even assist “scale back the physique’s stress response, which regularly triggers sizzling flashes and evening sweats,” Parker says.

Whereas there’s not a lot present analysis, one 2010 research in Menopause discovered that simply 12 classes of acupuncture (together with typical menopause care) considerably diminished the frequency and severity of sizzling flashes¹ in perimenopausal and menopausal folks.

2. Sleep high quality

Between hormone shifts, sizzling flashes, evening sweats, and temper modifications, your sleep could endure through the menopause transition. However acupuncture classes could enable you to get extra high quality sleep.

Acupuncture is assumed to advertise the physique’s pure circadian rhythms and “assist normalize the sleep-wake cycle by affecting melatonin manufacturing,” Parker says. Although it’s nonetheless not clear the way it works, the thought is that acupuncture could help the discharge of melatonin—a hormone that helps you are feeling calm and sleepy.

Acupuncture may assist management the physique’s stress response, alleviate anxiousness, and have a calming impact by supporting “the parasympathetic perform of the nervous system,” Parker says. The parasympathetic system is your physique’s “relaxation/digest” mode (i.e., the other of “battle or flight”) “the place true therapeutic and mobile restore can happen,” she says. By triggering the discharge of endorphins (i.e., “feel-good” chemical compounds) and sure neurotransmitters, acupuncture helps “to control and stability the sympathetic states.”

That is all excellent news for sleep: Researchers discovered that acupuncture considerably improved sleep high quality² in perimenopausal folks with insomnia.

3. Temper swings

With all of the hormonal modifications taking place in your physique, it’s no shock that your moods may be far and wide in menopause. However acupuncture can assist you are feeling extra degree (and even carry your temper) in a number of methods.

First, acupuncture helps “stimulate the discharge of endorphins and different mood-regulating neurotransmitters,” Parker says. In doing so, it “can enhance emotional stability and scale back anxiousness and melancholy,” she says. Secondly, acupuncture can even “assist decrease stress hormones, selling a extra balanced emotional state,” Parker says.

Thirdly, as talked about earlier, acupuncture helps the liver. “In Chinese language Drugs, this organ is accountable for ‘clean move’ of qi [i.e., the body’s vital energy] and additionally the feelings,” Parker says. “When the liver vitality is ‘clogged’ or stagnant, the temper is affected.” By serving to the liver perform at its greatest, you additionally assist with temper and psychological well being.

Living proof: a January 2020 meta-analysis discovered that acupuncture was a protected, efficient therapy³ (much more so than antidepressants) for folks with perimenopausal melancholy.

4. Joint and muscle ache

They don’t seem to be talked about as a lot, however achy joints or muscle tissues are fairly frequent in menopause. Greater than 70 p.c of perimenopausal and menopausal folks could have musculoskeletal signs⁴ because of the lack of estrogen (and 1 / 4 will even be disabled by them).

Fortunately, there are efficient methods to handle these pains—like acupuncture! It helps “enhance blood circulation and releases endorphins [i.e., the body’s natural painkillers], offering aid from joint ache” and different forms of ache, together with complications, Parker says.

Plus, when you have power ache associated to issues like osteoarthritis, for instance, acupuncture generally is a helpful “complementary strategy to managing long-term ache situations,” she says.

5. Low libido

Everybody’s intercourse drive is totally different throughout menopause (i.e., it could decelerate or pace up). One cause being the lack of estrogen can result in vaginal dryness, which may make intercourse painful.

In case your libido is missing for no matter cause, and it bothers you, acupuncture can assist. The observe is assumed to extend blood move and circulation to your tissues, which can enhance sexual perform and need, Parker says. Moreover, “acupuncture helps keep hormonal stability, which is important for sexual well being,” she says. Plus, it may assist musculoskeletal ache, which regularly deters you from feeling frisky, Parker provides.

One research discovered that acupuncture considerably improved sexual need⁷, arousal, vaginal lubrication, sexual satisfaction, and dyspareunia (ache throughout intercourse) in folks with feminine sexual dysfunction (FSD). Nevertheless, the members weren’t going via menopause; extra analysis is required to see if the therapy has comparable results for menopausal folks.

6. Digestive and intestine points

One other factor nobody tells you about menopause? Sure GI points—like bloating, constipation, diarrhea, gassiness, and acid reflux disorder—are related to menopausal signs⁸.

In response to Parker, acupuncture can help your digestive and intestine well being within the following methods:

• Sure acupuncture factors could stimulate digestive organs. This enhances their perform and reduces irritation.
• Acupuncture could help wholesome intestine motility⁹ (i.e., the tempo at which meals is digested and strikes via your physique). This, in flip, can assist scale back signs like bloating and discomfort—which can occur in case your intestine is sluggish and meals hangs round for too lengthy.
• Acupuncture could assist to decrease irritation within the intestine. By modulating the immune system, acupuncture can scale back the manufacturing of pro-inflammatory cytokines (i.e., proteins) and improve anti-inflammatory cytokines, Parker says. There is not a lot analysis to help this, however Parker says some research have discovered that acupuncture reduces inflammatory markers in folks with irritable bowel syndrome (IBS)—a situation usually related to intestine irritation.

That is all good in your mind, too. “Ever heard of the “brain-gut” connection? The intestine can also be the place nearly all of the neurotransmitters are made, and so a contented intestine corresponds to a contented mind,” Parker says.

The way to discover an acupuncturist that offers with menopause

Not each acupuncturist has experience or expertise treating menopausal folks. You may need to perform a little analysis to discover a practitioner who’s the appropriate match. Listed below are a number of locations to go looking:

Ask your community

“I at all times assume phrase of mouth is one of the simplest ways,” Parker says. Attempt asking your main healthcare suppliers for referrals, in addition to your pals, members of the family, or colleagues for suggestions. They might even let you know who not to go to based mostly on their experiences.

Use directories from skilled acupuncture organizations

These organizations can assist you discover a respected acupuncturist in your space. Listed below are some good locations to begin:

Search on-line evaluations

“Web sites like Healthgrades, Zocdoc, or Yelp can present evaluations and scores of native acupuncturists,” Parker says. “Practitioners who’ve a observe file of efficiently treating menopause signs are ultimate.”

Name native clinics and wellness facilities in your space

“Many Conventional Chinese language Drugs (TCM) clinics have acupuncturists who’re well-versed in treating hormonal imbalances and menopause,” Parker says. Likewise, holistic well being facilities or wellness clinics that provide acupuncture companies “usually have practitioners skilled in treating menopause signs,” she provides.

When you’ve discovered a possible practitioner, it is best to at all times schedule a session to see in the event that they’re the appropriate match. Throughout the seek the advice of, take the chance to “talk about your particular menopause signs and see if the acupuncturist has expertise and success in treating these points,” Parker says.

Listed below are a number of pattern inquiries to ask throughout your interview:

1. Expertise: How lengthy have you ever been practising acupuncture, and the way a lot expertise do you’ve got in treating girls’s well being points, hormonal imbalances, and menopause signs?
2. Method: What’s your strategy to treating menopause signs with acupuncture? Do you employ any particular strategies or factors?
3. Success tales: Are you able to share any success tales or testimonials from individuals who have undergone therapy for menopause signs?
4. Credentials: Are you licensed and licensed by a acknowledged skilled group, such because the NCCAOM?
5. Complementary therapies: Do you suggest any complementary therapies (like natural dietary supplements) together with acupuncture for treating menopause signs? (Parker says, “The reply must be sure.” As a result of every particular person’s wants and menopausal signs fluctuate, the practitioner will work with you to tailor the therapy in your particular state of affairs.)

Different methods to handle menopause signs

Whereas acupuncture may be an incredible remedy for menopause aid, like several therapy, it may not work for everybody. That’s why it’s good to be acquainted with your entire menu of menopause therapy choices.

“As an acupuncturist, I attempt to keep on the pure aspect as a lot as doable,” Parker says. “Nevertheless, somewhat mixture of east and west doesn’t harm.” Typically, a mix of approaches is what works greatest.

Listed below are another menopause therapy choices to think about—together with conventional medical therapies, life-style modifications, and different different treatments. Whichever you attempt, acupuncture is usually protected to do as a complementary remedy.

1. Hormone remedy (HT)

“HT entails taking medicines containing feminine hormones to exchange those the physique now not makes after menopause,” Parker says. “It may be very efficient in decreasing sizzling flashes, evening sweats, and vaginal dryness, and it will possibly additionally assist stop bone loss.”

Nonetheless, HT isn’t proper for everybody, Parker says. Whereas it could be helpful for some, it will possibly barely increase your threat of creating breast most cancers, coronary heart illness, stroke, blood clots, and/or dementia in sure folks. Ask your healthcare supplier in the event you’re a great candidate for HT.

2. Vaginal estrogen

“Low-dose vaginal estrogen [available as creams, tablets, or rings] can assist relieve vaginal dryness, discomfort throughout intercourse, and a few urinary signs,” Parker says. In comparison with HT, the dose of estrogen is normally decrease, so it doesn’t flow into all through your blood to the identical diploma. This implies it received’t considerably have an effect on breast and endometrial cells. When these cells are stimulated by estrogen, it will possibly improve your threat of breast most cancers and endometrial most cancers.

Whereas vaginal estrogen is usually protected as a brief therapy, your healthcare supplier could need to hold observe of your endometrial tissue to ensure there are not any regarding modifications.

3. Non-hormonal medicines and topicals

Estrogen remedy isn’t the one sort of treatment used to deal with menopause signs. Different medicine—that don’t have an effect on your hormones—may be useful, too. Some oral medicines embrace the next:

• Antidepressants: “Sure antidepressants, akin to SSRIs and SNRIs, can assist scale back sizzling flashes and enhance temper.” Parker says.
• Clonidine: “A drugs sometimes used for hypertension, clonidine can even assist with sizzling flashes,” Parker says.
• Gabapentin: “Initially used for treating seizures, gabapentin can assist scale back sizzling flashes,” Parker says.

You might additionally attempt a topical treatment referred to as Replens. It’s an over-the-counter, non-estrogen moisturizer that you just insert within the vagina as much as 3 times per week, which can assist with vaginal dryness and discomfort throughout intercourse. It sticks to the vaginal floor, releases water, enhances moisture in vaginal tissue, and will restore vaginal pH.

Once more, at all times chat along with your healthcare supplier about doable dangers and whether or not these medicines could also be a great match for you.

4. A balanced weight-reduction plan

“Give attention to a balanced weight-reduction plan wealthy in fruits, greens, entire grains, lean proteins, and wholesome fat,” Parker says. You can even add meals like soy, flaxseeds, and legumes, which have phytoestrogens. These plant-based compounds “mimic estrogen within the physique,” she says. Nevertheless, the analysis is proscribed¹² on whether or not or not phytoestrogens can stability your hormones or ease menopause signs¹³.

Ask your healthcare supplier about whether or not including phytoestrogens to your weight-reduction plan is best for you and what the perfect quantity to get per day must be.

5. Common train

“Train can assist handle weight, enhance temper, improve sleep high quality, and strengthen bones,” Parker says. These items are at all times essential, however they’re particularly important throughout menopause. A mixture of cardio actions, energy coaching, and suppleness workout routines (like yoga or Pilates) is a great technique.

6. Stress administration

Stress can set off signs like sizzling flashes and evening sweats, so managing it’s key to conserving these points in test. “Practices akin to mindfulness, meditation, and deep respiration workout routines can scale back stress and enhance emotional well-being,” Parker says.

Equally, “cognitive-behavioral remedy (CBT) and different counseling strategies can assist handle temper swings, anxiousness, and melancholy,” she says.

Thoughts-body practices like yoga, tai chi, and qigong are additionally terrific instruments for stress discount (in addition to elevated psychological readability, improved flexibility, and higher stability), Parker says.

7. Sleep hygiene

Menopause signs could make it troublesome to float off to dreamland. To sleep higher, you will need to begin with a strong bedtime routine. Listed below are Parker’s suggestions for higher sleep high quality:

• Keep an everyday sleep schedule by going to mattress and waking up on the identical time on daily basis.
• Create a cushty sleep surroundings by conserving the bed room cool, darkish, and quiet.
• Apply leisure strategies earlier than bedtime, like studying, taking a heat bathtub, or doing light yoga.

8. Natural dietary supplements

In TCM, herbs are one other pure treatment used to alleviate menopause signs. In case your acupuncturist can also be an herbalist, Parker says they’ll create therapies and formulation particularly designed for you, your signs, and your general well being.

In response to Parker, sure herbs can be utilized for menopause aid. Simply have in mind: natural treatments are usually not FDA-regulated and are usually not as totally clinically examined as conventional medicines. All the time speak to your healthcare supplier first earlier than attempting any natural treatment, together with the next:

Another herbs TCM usually implements for menopause embrace dong quai, adaptogens, Chinese language yam, and goji berry, amongst others, per Parker.

Whereas it could be tempting to exit and purchase these herbs and attempt to deal with your self, it is best to seek the advice of an expert who’s well-versed in natural medication. In response to Parker, they’ll suggest high quality merchandise and tailor a components to your wants. They’ll additionally be sure that no prescription medicines you take work together with natural treatments.

9. Therapeutic massage remedy

A soothing therapeutic massage is one other pure method to relieve menopause-related signs. Therapeutic massage “can assist scale back muscle rigidity, enhance circulation, and promote leisure,” Parker says. “Numerous strategies akin to Swedish, deep tissue, and aromatherapy therapeutic massage may be helpful.”

When to see a healthcare supplier

There is not any want to attend on the subject of getting aid from menopause signs. You should not must “muscle via” the transition. Let your healthcare supplier find out about your signs, and in the event you’re keen on pure alternate options, take into account giving acupuncture a attempt. It has fewer dangers and unintended effects general and will assist a wide range of bodily, psychological, and emotional signs related to menopause.

“Keep in mind, you’re going via a transition into a brand new stage of life,” Parker says. “It’s regular [but] the signs would not have to be, and they’ll ultimately even out with the appropriate instruments.”