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

Some folks could select to strive acupuncture—a therapeutic therapy rooted in Conventional Chinese language Medication (TCM)—as a result of it has fewer dangers and negative effects than extra conventional menopause therapies (extra on this later). With a talented practitioner, it is typically secure and never solely helps you loosen up however probably eases quite a lot of illnesses. Higher but, the science appears to indicate that it really works.

In different phrases? For those who’re searching for a path to menopause aid, you don’t have anything to lose by giving it a strive. Learn on to be taught all the advantages of this various medication for menopause and the place to seek out an acupuncturist with the proper expertise.

6 menopause signs which may be relieved with acupuncture

Throughout menopause, the lack of estrogen can have an effect on so many programs in your physique and set off a slew of disagreeable signs. Fortuitously, acupuncture could alleviate many of those negative effects. This 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 Medication, tells Properly+Good. By means of the lens of TCM, “sizzling flashes are like a ‘warning gentle’ 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 assist 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 protecting your hormones in concord, acupuncture also can assist “cut back the physique’s stress response, which frequently 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 decreased 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 adjustments, your sleep could endure in the course of the menopause transition. However acupuncture classes could aid you get extra high quality sleep.

Acupuncture is believed 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 assist the discharge of melatonin—a hormone that helps you’re feeling calm and sleepy.

Acupuncture may additionally assist management the physique’s stress response, alleviate nervousness, 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 “combat or flight”) “the place true therapeutic and mobile restore can happen,” she says. By triggering the discharge of endorphins (i.e., “feel-good” chemical substances) 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 adjustments taking place in your physique, it’s no shock that your moods might be everywhere in menopause. However acupuncture can assist you’re feeling extra stage (and even raise 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 cut back nervousness and despair,” she says. Secondly, acupuncture also can “assist decrease stress hormones, selling a extra balanced emotional state,” Parker says.

Thirdly, as talked about earlier, acupuncture helps the liver. “In Chinese language Medication, this organ is in control of ‘easy stream’ of qi [i.e., the body’s vital energy] and additionally the feelings,” Parker says. “When the liver power 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 secure, efficient therapy³ (much more so than antidepressants) for folks with perimenopausal despair.

4. Joint and muscle ache

They don’t seem to be talked about as a lot, however achy joints or muscle tissue are fairly frequent in menopause. Greater than 70 % of perimenopausal and menopausal folks can have musculoskeletal signs⁴ as a result of 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 varieties 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 circumstances,” she says.

5. Low libido

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

In case your libido is missing for no matter purpose, and it bothers you, acupuncture can assist. The apply is believed to extend blood stream 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 might assist musculoskeletal ache, which frequently 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). Nonetheless, the contributors weren’t going via menopause; extra analysis is required to see if the therapy has related 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 disease—are related to menopausal signs⁸.

Based on Parker, acupuncture can assist 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 assist wholesome intestine motility⁹ (i.e., the tempo at which meals is digested and strikes via your physique). This, in flip, can assist cut 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 cut back the manufacturing of pro-inflammatory cytokines (i.e., proteins) and improve anti-inflammatory cytokines, Parker says. There is not a lot analysis to assist this, however Parker says some research have discovered that acupuncture reduces inflammatory markers in folks with irritable bowel syndrome (IBS)—a situation typically related to intestine irritation.

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

The right way to discover an acupuncturist that offers with menopause

Not each acupuncturist has experience or expertise treating menopausal folks. You might need to do some analysis to discover a practitioner who’s the proper match. Listed below are a number of locations to look:

Ask your community

“I all the time suppose phrase of mouth is one of the best ways,” Parker says. Strive asking your major healthcare suppliers for referrals, in addition to your folks, members of the family, or colleagues for suggestions. They could even inform you 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 start out:

Search on-line evaluations

“Web sites like Healthgrades, Zocdoc, or Yelp can present evaluations and rankings of native acupuncturists,” Parker says. “Practitioners who’ve a monitor document of efficiently treating menopause signs are best.”

Name native clinics and wellness facilities in your space

“Many Conventional Chinese language Medication (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 “typically have practitioners skilled in treating menopause signs,” she provides.

When you’ve discovered a possible practitioner, you need to all the time schedule a session to see in the event that they’re the proper match. In the course of 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 working towards acupuncture, and the way a lot expertise do you may have 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 utilize 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 authorized by a acknowledged skilled group, such because the NCCAOM?
5. Complementary therapies: Do you advocate any complementary therapies (like natural dietary supplements) together with acupuncture for treating menopause signs? (Parker says, “The reply needs to be sure.” As a result of every particular person’s wants and menopausal signs range, the practitioner will work with you to tailor the therapy on your particular scenario.)

Different methods to handle menopause signs

Whereas acupuncture might be an incredible remedy for menopause aid, like several therapy, it won’t work for everybody. That’s why it’s good to be conversant in your complete menu of menopause therapy choices.

“As an acupuncturist, I attempt to keep on the pure aspect as a lot as potential,” Parker says. “Nonetheless, slightly mixture of east and west doesn’t damage.” Generally, a mixture of approaches is what works greatest.

Listed below are another menopause therapy choices to contemplate—together with conventional medical therapies, way of life adjustments, and different various cures. Whichever you strive, acupuncture is mostly secure to do as a complementary remedy.

1. Hormone remedy (HT)

“HT includes taking drugs containing feminine hormones to exchange those the physique not makes after menopause,” Parker says. “It may be very efficient in lowering sizzling flashes, evening sweats, and vaginal dryness, and it may well additionally assist forestall bone loss.”

Nonetheless, HT isn’t proper for everybody, Parker says. Whereas it might be useful for some, it may well 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 case you’re an excellent 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 gained’t considerably have an effect on breast and endometrial cells. When these cells are stimulated by estrogen, it may well improve your threat of breast most cancers and endometrial most cancers.

Whereas vaginal estrogen is mostly secure as a brief therapy, your healthcare supplier could need to hold monitor of your endometrial tissue to verify there aren’t any regarding adjustments.

3. Non-hormonal drugs and topicals

Estrogen remedy isn’t the one sort of remedy used to deal with menopause signs. Different medication—that don’t have an effect on your hormones—might be useful, too. Some oral drugs embody the next:

• Antidepressants: “Sure antidepressants, equivalent to SSRIs and SNRIs, can assist cut back sizzling flashes and enhance temper.” Parker says.
• Clonidine: “A medicine usually used for hypertension, clonidine also can assist with sizzling flashes,” Parker says.
• Gabapentin: “Initially used for treating seizures, gabapentin can assist cut back sizzling flashes,” Parker says.

You could possibly additionally strive a topical remedy 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 should restore vaginal pH.

Once more, all the time chat along with your healthcare supplier about potential dangers and whether or not these medicines could also be an excellent match for you.

4. A balanced eating regimen

“Concentrate on a balanced eating regimen wealthy in fruits, greens, entire grains, lean proteins, and wholesome fat,” Parker says. You can too add meals like soy, flaxseeds, and legumes, which have phytoestrogens. These plant-based compounds “mimic estrogen within the physique,” she says. Nonetheless, the analysis is restricted¹² 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 eating regimen is best for you and what the best quantity to get per day needs to be.

5. Common train

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

6. Stress administration

Stress can set off signs like sizzling flashes and evening sweats, so managing it’s key to protecting these points in verify. “Practices equivalent to mindfulness, meditation, and deep respiratory workouts can cut back stress and enhance emotional well-being,” Parker says.

Equally, “cognitive-behavioral remedy (CBT) and different counseling strategies can assist handle temper swings, nervousness, and despair,” 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 tough to float off to dreamland. To sleep higher, you will need to begin with a stable bedtime routine. Listed below are Parker’s ideas for higher sleep high quality:

• Keep a daily sleep schedule by going to mattress and waking up on the similar time daily.
• Create a snug sleep atmosphere by protecting the bed room cool, darkish, and quiet.
• Follow rest strategies earlier than bedtime, like studying, taking a heat tub, or doing mild yoga.

8. Natural dietary supplements

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

Based on Parker, sure herbs can be utilized for menopause aid. Simply take into accout: natural cures should not FDA-regulated and should not as totally clinically examined as conventional drugs. At all times speak to your healthcare supplier first earlier than attempting any natural treatment, together with the next:

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

Whereas it might 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. Based on Parker, they will advocate high quality merchandise and tailor a components to your wants. They’ll additionally ensure that no prescription drugs you take work together with natural cures.

9. Therapeutic massage remedy

A calming therapeutic massage is one other pure strategy to relieve menopause-related signs. Therapeutic massage “can assist cut back muscle rigidity, enhance circulation, and promote rest,” Parker says. “Numerous strategies equivalent to Swedish, deep tissue, and aromatherapy therapeutic massage might be useful.”

When to see a healthcare supplier

There is not any want to attend in relation to getting aid from menopause signs. You should not must “muscle via” the transition. Let your healthcare supplier learn about your signs, and in case you’re fascinated about pure options, contemplate giving acupuncture a strive. It has fewer dangers and negative effects total and should assist quite a lot of bodily, psychological, and emotional signs related to menopause.

“Bear in mind, you’re going via a transition into a brand new stage of life,” Parker says. “It’s regular [but] the signs don’t have to be, and they’re going to finally even out with the proper instruments.”